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

Warm-up

Warm-up (No Measure)

2 sets:

30 plate jumps

15 sit-ups

10 air squats

LIFT

Metcon (No Measure)

emom for 12 min:

1- 12 rower curls

2- 12 ring rows

3- 12 seated DB presses
Split the class into 3 groups. If there are not enough rowers, then you can sub in a banded good morning for those that don’t have a rower. If there aren’t enough rings for ring rows then you can sub in standing banded rows (do a max set as apposed to 12 reps). Attach the band to the cage at chest level.

SWEAT

A: Metcon (AMRAP – Rounds and Reps)

amrap in 10 min:

4 burpees

8 jumping air squats

12 jumping alternating lunges
atheltes should try both the jumping squats and jumping lunges first. If they know that it will be very hard to hold them, then they can take out the jumping.

B: Metcon (AMRAP – Rounds and Reps)

amrap in 12 min:

400m run

12/10 cal cardio
larger classes can have one group start on the run and the othe ron the cardio.