CrossFit Lions West – CrossFit

Warm up (No Measure)

10 min:

1,2,3 – Cardio

4,5,6 – Rolling

7 – Dowel Pass Throughs

8 – PNF Shoulder External Rotation

9 – T-Opener

10 -Squat to Stand

Metcon (Time)

10-20-30

Hang DB Clean and Jerks (2×50/35)

75ft (or 25 lunges) Double DB Front Rack Walking Lunges after each set

Mayhem Mini-Pump

Mayhem Mini-Pump:

(Before the Metcon)

3 Rounds

10 Seated Arnold Press

-rest 1 min-

10 Barbell Drag Curls

-rest 1 min-

then

3 Rounds

12 Leaning DB Lateral Raise

-rest 1 min-

10 DB Curl

-rest 1min-