Friday CrossFit

CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFit


Warm-up (No Measure)

EMOM for 9 min:

1- 45 sec cardio

2- 30 sec front plank

3- 30 sec air squat


Metcon (AMRAP – Rounds and Reps)

amrap in 16min:

10 CTB pull-ups

15 devil presses

20 cal cardio


Metcon (No Measure)

5 sets:

10 DB box step ups (alternating)

max rep DB push press

rest 90 sec
Use the same loading. Find a challenging weight for the step ups but one you can do unbroken.