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

Warm-up

Warm-up (No Measure)

2 min cardio

1 min glute bridges

1 min butt kicks

2 min cardio

4 min prep/stretch

Metcon

A: Metcon (No Measure)

strength: 12min

Glute Bridges

5×12-15reps

barbell/DB/KB/sandbell

B: Metcon (No Measure)

20-25min time cap

10reps down to 1rep then 1rep back to 10 reps

DB bicep curls

DB strict press

DB front rack squats

KB swing

box jumps

Ball slams

Burpees

Finisher: if time

core coach’s choice