CrossFit Lions West – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry Warmup or Banded 7’s

-into-

3 sets:

50m Jog

10 sec handstand hold

5 Single Arm Dumbbell Press (each side)

5 Scap Pull-ups

2. Workout Prep

1 set:

100m Run

5 Handstand Push Ups

Workout (Time)

“Post-Feast Nap”

Freedom (RX’d)

For Time

​​1200/1000m Row

40 Handstand Push ups / pushups

1000/850m Row

30 Handstand Push ups / push ups

500/400m Row

20 Handstand Push ups / push ups

Target time: 15-17 minutes

Time cap: 20 minutes

Accessory (Weight)

7 sets:

10 db biceps curls light weight

10 double db squats

10 db dl

Rest 45 sec

Cooldown/Mobility (No Measure)

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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