CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
3 min cardio
then 3 sets:
30 sec rack chest stretch
8 KB/DB press per side
10 walking lunges
Weightlifting
Bench Press (10,8,6,4,2)
Metcon
Metcon (No Measure)
amrap in 10min:
200m farmers walk
10 devil presses
rest 5 min
amrap in 10min:
200m single KB/DB waiters walk
15/12 cal cardio
The farmers and waiters walk should be at a weight that is challenging.
Finisher
Metcon (No Measure)
10 sets:
30 sec hard cardio
30 sec easy cardio