CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFit
Warm-up
Warm-up (No Measure)
EMOM for 9 min:
1- 45 sec cardio
2- 30 sec front plank
3- 30 sec air squat
Metcon
Metcon (AMRAP – Rounds and Reps)
amrap in 16min:
10 CTB pull-ups
15 devil presses
20 cal cardio
Weightlifting
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.