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

Warm-up

Warm-up (No Measure)

3 min Cardio

3rounds:

10 supinated ring culs/rows

10 push-ups

10 Alternating lunges

3 min prep/stretch

LIFT

Metcon (No Measure)

10 min EMOM:

1. max rep bicep curls

2. 30sec bicep pulses

SWEAT

A: Metcon (No Measure)

3 rounds: max effort

60sec wall sit

45 sec reverse alternating lunges

30 sec sumo squat

15sec jump squat

30sec sumo squat

45sec reverse alternating lunges

1min wall sit

30sec rest

B: Metcon (No Measure)

3 rounds: max effort

60sec plank

45sec inch worm

30sec push-ups

15plank jacks

30sec push-ups

45sec inch worms

60sec plank

rest 30sec

C: Metcon (No Measure)

4 rounds: max effort

60sec jumping jacks

45sec skaters

30sec mnt.climbers

15sec burpees

30sec mnt.climbers

45sec skaters

60sec jumping jacks

rest 1min