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

Warm-up

Warm-up (No Measure)

5 min cardio

5 min prep/stretch/roll

Metcon

A: Metcon (No Measure)

Glute development

3 sets x 1min each leg

dB split squat twist

1min rest after set

B: Metcon (No Measure)

Metcom

4min HItTS 30sec each x 4

Box jumps/high step ups

Jump squats

Plank x’s

Dolphins twist

Ski erg

Chair pulses

Bicep curls

Biceps pulses

kB deadlifts

kB swings

Skater lunge

Modified burpees