CrossFit Lions West – CrossFit

Warm up (No Measure)

7 min:

1,2-cardio

3- good mornings

4-supinated bar hang

5- push up plank hold

6- flute bridges

7- banded 7s

LIFT (No Measure)

Deadlift:

4 sets: 10 reps @ – RPE 6-7

*Rest 2:00-2:30 b/t sets

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

5-4-3-2-1

Strict Pull Ups

Dumbbell Burpee Box Step Overs* (2×50/35)

*5 reps of each, then 4, then 3–2-1, start back at 5 every time you complete it.

**Perform a burpee hands on DB, stand up with a DB DL and perform a DB Box Step Overs.
Used benches as boxes as needed

Mayhem Mini-Pump

2 Rounds:

10 Ring Rows (feet elevated if you can)

12 Banded Lat Pulldowns

10 DB biceps Curl @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-