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

Warm-up

A: 5 min cardio w/u (No Measure)

5 min run/row/ski/bike

B: Warm-up (No Measure)

3 rounds:

10 air squats

5 burpees

5 push-ups

Metcon

Metcon (AMRAP – Reps)

20 sec on, 10 sec off for 8 round per exercise with a 1 min break between exercises . Complete a movement in its entirety before you move onto the next.

1. Air Squats

2. Burpees

3. Ball Slams

4. Prisoners

5. Reverse to Front Lunge (Switch legs each 20 sec)

6. Plank Jacks (plank tap outs