CrossFit Lions East, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)2rounds 200m run 10 WB 20 plate in and outGymnasticsMetcon (AMRAP – Rounds and Reps)2 x 5 minute amrap 6 HSPU 8 pull-ups 10 cal cardio rest 2 minutes between 5 min amrapstart the...
CrossFit Lions East, CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)400m run 90 sec per side couch stretch 90 sec per side pigeon pose 200m light loaded DB overhead carryMetconA: Metcon (No Measure)3x 25 DB Thrusters 35/20 rest 90 sec between...
CrossFit Lions East, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)A. General 3 minutes Bike/Run/Ski/Row @low intensity B. Mobility Half kneeling active T-spine rotation on wall 5 repetitions/side C. Specific C1. 1 set of: 10 Elbow rotations 10 Muscle...
CrossFit Lions East, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)A. Mobility Accumulate 5 minutes at the bottom of a squat B. General 2 rounds 10/8 cal row 20/20 seconds side plank 10 Thrusters behing the neck, wide gripMetconA: Metcon...
CrossFit Lions East, CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)3 sets: 200m run 10 box step ups 10 tempo air squats (2 sec negative, 1 sec at the bottom) 15 arm circles each wayMetconMetcon (Time)For time (40min time cap): 50 cal row/bike/ski...
