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

Warm-up

Warm-up (No Measure)

3 min cardio

2 rounds:

10 band pull aparts

10 glute bridges

10 1 arm light DB press(each)

LIFT

Metcon (No Measure)

5 sets

90 sec rest between sets

12 DB floor press

12 DB glute raises
The DB weights will be the same. For the DB glute raises, you rest a single or both DB on your hips depending on how hard it is for you.

SWEAT

Metcon (AMRAP – Reps)

2rounds for max reps:

5 min max calories

4 min Wallballs

3 min devil press

2 min weighted sit ups

1 min push-ups

rest 2 min then repeat
For the weighted sit-ups hold a single DB overhead with straight arms. Use the same weight as the devil presses.