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

Warm-up

Warm-up (No Measure)

8 min:

45 sec cardio (switch up machines)

20 bodyweight wide stance good mornings

15 air squats

LIFT

Metcon (No Measure)

100 DB Push Press for time (12 min time cap)

*every time you break, you have to do 20 sit-ups before you can start to gain reps again
This should be done at light weight. Pick a DB load that you can do 15 or more reps unbroken when fresh.

SWEAT

A: Metcon (No Measure)

4 sets:

90 sec cardio

90 sec amrap of 10 single KB deadlift + 5 burpees

rest 60 sec
You will switch the cardio each set. One group will do round 1 on the rower, the other group will use the bike or ski. Switch in round 2. KB deadlift is with a single KB held with both hands and done in a Sumo stance. The clock will roll, so there is no rest between the 90 sec stations.

B: Metcon (No Measure)

Ab finisher

amrap in 8min:

10 reps of each

-db around leg left

-db around leg right

-db figure 8’s

-side heal touches (10 in total)

-hallow rocks
Coaches, please check Wods in slack for video description.