CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – LIFT + SWEAT

Warm-up

Warm-up (No Measure)

5 min cardio of choice

5min foam roll/stretch

especially quads and hip flexors

LIFT

Metcon (No Measure)

drop split squats

5 sets of weights

6 reps per weight

switch leg after going through weights

SWEAT

A: Metcon (No Measure)

out side shuttle run (10min)

1st min 1

second min 2

etc…..

B: Metcon (No Measure)

15min AMRAP:

20 mnt. climbers

15 ball slams

10 weighted sit-ups

5 burpees