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

Warm-up

Warm-up (No Measure)

EMOM for 6 min:

1- 40 sec cardio

2- 20 reverse lunges

LIFT

Metcon (No Measure)

EMOM for 12 min:

1- 10 rep tempo goblet squat, 3 sec negative

2- 30 sec bottom of squat hold — active
Really fight for the 30 sec hold. You can’t be sitting on your heels. Try and be hip and knee level.

SWEAT

Metcon (No Measure)

2 sets w/ a 2 min rest between sets

2 min per station:

– DB push press

– box step ups

– Get-ups

– push-ups

– Cal cardio
Get-up = start on your back and you get up to standing. You can do this anyway you like. Pick a push-up progression that allows you to do 10 or more reps when fresh.