CrossFit Lions West – CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3:00 Machine (get the wheels turning)

-into-

3 sets:

7/5 cal cardio

5 Jumping Air Squats

5 Plate Floor Press

5 DB bent over rows

2. Workout Prep

1 set:

7/5 cal cardio

10 Air Squats

6 Push Ups

2 Strict Pull ups/banded pull-ups

Metcon (Time)

“Fred Flintstone”

Freedom (RX’d)

4 rounds

25/20 cal cardio

40 Air Squats

30 Push Ups

15 Strict Pull Ups

Independence

4 rounds

25/20 cal cardio

30 Air Squats

20 Push Ups

10 Strict Pull Ups

Liberty

4 rounds

25/20 cal cardio

20 Air Squats

15 Push Ups

5 banded pull-ups

24 min time cap

Workout

Cooldown/Mobility

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Cooldown/Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Foam Roll Lats (each side)