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

Warm-up

Warm-up (No Measure)

3 min cardio

3 min jump rope
Class can split into two groups if needed.

LIFT

Metcon (No Measure)

EMOM for 10min:

30 sec max rep jumping lunges

SWEAT

Metcon (No Measure)

3 rounds:

2 min per station, 1 min rest between stations

– Russian KB/DB swings

– Cal Row

– Burpees

– Cal ski/bike
The KB/DB swing should be at a weight that allows you to comfortably do 20 swings or more fresh. Athletes can start at any station but they have to be in this order.