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

Warm-up

Warm-up (No Measure)

5 min cardio

each minute go bit faster

5 min roll out/stretch

LIFT

Metcon (No Measure)

10min EMOM:

10 slow plank plate transfers

SWEAT

Metcon (No Measure)

27-21-18-15-12-9reps

400m run between rep scheme

Ball slams(heavy)

box jumps

bicep culs

27 of each, then run, 21 of each then run etc…

400m ski/row or 800m bike