CrossFit Lions West – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

1:00 Machine

-into-

3 sets:

20 Plate Hops

5 burpeea

10 Suitcase Deadlifts (each)

2. Workout Prep

3 sets:

10/8 cal cardio

2 Burpee Deadlifts

-rest 30 seconds between sets-

Workout (4 Rounds for time)

“Sally”

Freedom (RX’d)

4 sets:

25/20 cal cardio

15 Burpee Deadlift (2×50/35)

-rest 1:1 between

Time cap each set: 4 minutes

Accessory (4 Rounds for time)

Mayhem Mini-Pump – Upper Body Posterior

Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.

4 Rounds

10 Strict Pullups @ use band to maintain quality if needed

12 Single Arm banded lat pull downs

10 Standing Tricep DB French Press

12 dB biceps curls

Rest as needed
Standing Tricep DB French Press

Cooldown/Mobility (Checkmark)

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

1 min calf stretch against wall (each side)

1 min foam roll upper back

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