CrossFit Lions West – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo Warmup

-into-

6 min AMRAP

30 sec cal cardio

5 Front Squats (Empty Bar – Build Across)

5 Up downs

6 Lateral Bar Hops

2. Workout Prep

3 sets: (with partner)

5/4 Cal cardio

3 Front Squats (build in weight)

2 Synchro Bar facing Burpees

Workout (Time)

“Food Coma”

Freedom (RX’d)

Teams of 2

150/120 Cal cardio

100 Front Squats (135/95)

50 Synchro Bar Facing Burpees

Individual Option:

60/48 Cal cardio

50 Front Squats (135/95)

50 Bar Facing Burpees

Target time: 21-23 minutes

Time cap: 30 minutes

Accessory (4 Rounds for time)

Mayhem Mini-Pump – Arms/Core

4 Rounds

10 Pushups

10 barbell inverted rows

10 Inverted Skull Crusher

10 Dumbbell Hammer Curls

10 Overhead Plate Situps

10 Oblique twists with medball (each side)

5 Alligator Rolls (each side)

-Rest 2 min b/t round-
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.

Deficit Pushups

Inverted Skull Crusher

Incline Dumbbell Hammer Curl

Overhead Plate Situps

Alligator Rolls

Cooldown/Mobility (No Measure)

1 min couch stretch (each side)

1 min Bicep Wall Stretch

1 min Seal Pose

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