CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFit / Boot Camp
Warm-up
Warm-up (No Measure)
3 rounds:
200m run
10 box step ups
10 kb swings
Then 3 min per side of the couch stretch. Do the full 3 min per side please
Metcon
Metcon (No Measure)
7 sets:
each set is 5 min:
400m run
20 sit-ups/ hollow rocks
30 squats
If you are great at hollow rocks you can try them in this workout. If not then just do sit-ups. Non runners can sub double meters bike or equal meters on the rowing machine or ski. You are also welcome to mix and match today. Some running, some cardio machines. Up to you. Please make sure you are doing a full range of motion on the air squats. For the abmat sit-ups, you must tuch your toes today.