CrossFit Lions East, CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

A. 3 min cardio

B. 3 sets:

30 sec wall sit

30 sec supinated bar hang

30 sec side plank per side

Metcon

Metcon (No Measure)

For time:

0-4 min: 1000m/800m row

5-8 min: 200 double unders

9-12 min: 30 burpee box jumps

13-16 min: 1000m/800m ski

17-20 min: 100 abmat sit-ups

21-24 min: 50 DB push press 35/20

25-28 min: 2000m/1500m bikeerg

29-32 min: 50 WB
If you finish any section early then you get to rest till the next section begins. It will be very common for you to not have rest between station/not be able to finish a station. Get moving and have fun.