Mayhem Affiliate 11/23/2022


We are going to do the crossfit wod for classes tomorrow.

CrossFit Lions West – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7s


4 min AMRAP

5 Push ups

10 situps

15 air squats

Workout (No Measure)


5×5 bench press

Rest as needed


5×5 Strict press

Rest as needed


5×5 back squat

Rest as needed


Amrap in 10 min:

5 devils press

10 db push press

15 /12 cal cardio

Cooldown/Mobility (Checkmark)

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

1 min Couch Stretch (each side)

1 min Trap Smash (each side)