CrossFit Lions West – CrossFit
Warm-up (No Measure)
2 sets:
1 min row
1 min ski
1 min bike
Workout (Calories)
For calories
5 min max cal bike
rest 5 min
5 min max cal ski
rest 5 min
5 min max cal row
Break classes up in 3 as needed. Earn your rest.
Accessory (Checkmark)
Every min (10 mins)
3-5 Strict Pull-Ups
(Optional: 1-second pause at the top with 2-3 second negative)
Advanced: Strict Pull-Ups + Negative
Intermediate: Banded Strict Pull-Up + Negative
Novice: Jumping Pull Up + Slow negative
Beginner: Ring Row/Lat Pull Down (5-8 reps)
* If athletes performed this last week and felt very comfortable with the reps, then we recommend adding 1-2 reps or going up to the next progression if scaling.
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