CrossFit Lions West – CrossFit

Warm up (No Measure)

10 min:

1,2- Cardio

3,4, 5 – Roll

5 – Banded Lat Stretch

6 – T-Opener

7 – Knight to Hamstring Stretch

8 – Squat to Stand

9 – 200m Run or 1 min of shuttle runs

Pump Session (No Measure)

Mayhem Mini-Pump:

3 Rounds

10 Double DB Romanian Deadlift @RPE 7

-rest 1 min-

10 Bent Over Barbell Row – Underhand Grip @RPE 7

-rest 1 min-

Max set of banded lat pull down

-rest 2-3 min between rounds-

Choose Your Own Adventure (Time)

Partition any way:

Run 1 Mile or Row 2K

80 Toes to Bar
Preference is the run but if its crappy out or you are unable to run then 2K Row is the sub.

Split up the cardio and the toes to bar anyway you like. If you cant hang from the bar then sub V-ups.