CrossFit Lions East, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)A. 3 min cardio B. 3 sets: 30 sec wall sit 30 sec supinated bar hang 30 sec side plank per sideMetconMetcon (No Measure)For time: 0-4 min: 1000m/800m row 5-8 min: 200 double unders...
CrossFit Lions East, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)A. General 3 min cardio B. Mobility PNF Banded Lat stretch 3-5x – 7-10 seconds contraction against the band – 10 seconds stretch C. Specific 2 sets 10 fast Plate in and out...
CrossFit Lions East, CrossFit Lions West – Olympic LiftingWeightliftingWarm up 3 ends empty bar 3 pos snatch Floor, low, high Work Snatch slow pull to knee + snatch Rm,-10%x1 Warm.up 3rnds empty bar Clean pull+power clean+fs Work Power clean+hang clean...
CrossFit Lions East, CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)3 min cardio 3 sets: 10 air squats 10 banded good mornings 30 sec bottom of squat holdLIFTMetcon (No Measure)single leg squats 5 x 20 per...
CrossFit Lions East, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)A. General 3 min cardio B. Mobility 2 rounds: 7 Banded Lat pull down 7 Banded Hollow Y pull There and back Bottom Up KB Carry (At Shoulder) There and back Bottom Up KB Carry...
