Saturday CrossFit

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