Mayhem Affiliate 12/28/2022

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