CrossFit Lions East, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)emom for 6 min: 1- 45 sec cardio 2- 7 WB + 20 sec bar hangWeightliftingMetcon (No Measure)emom for 10 min: 1- 10 standing tricep ext with single DB overhead 2- 10 DB bicept...
CrossFit Lions East, CrossFit Lions West – LIFT + SWEATWarm-up5: Warm-up (No Measure)5 min light cardio 5 min foam rollLIFTMetcon (No Measure)DB side crunches 30sec left 30sec right 30 sec rest 5 roundsSWEATA: Metcon (No Measure)10 min EMOM: 1.40sec ski sprint...
CrossFit Lions East, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)A. 3 min cardio B. Mobility 2 sets: 15 band pulls 30 sec prayer stretch on box C. 2 min bottom of the overhead squat w/ dowel.WeightliftingMetcon (No Measure)3 sets/arm 5 Tall Kneeling...
CrossFit Lions East, CrossFit Lions West – Olympic LiftingWeightliftingWarm up 3rnds nft Sn pull Muscle sn Power sn Full sn Ohs Work Hang snatch 3rm,-10%×1 Btn snatch press + sn bal 2+2rm,-15 %×1 Back squats 3rm, -20% 3×3 pause in...
CrossFit Lions East, CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)3 min cardio Then 3 rounds: 5 burpees 5 pushups 10 sit upsLIFTMetcon (No Measure)10 min core emom: 1. 10-12 DB straight arm sit-ups 2. 40sec plankSWEATMetcon (No Measure)1 round...
