CrossFit Lions East, CrossFit Lions West – LIFT + SWEATWarm-upA: 5 min cardio w/u (No Measure)5 min run/row/ski/bikeLIFTLift: Metcon (No Measure)1. 60sec split squat with straight arm twist(switch at half) 2 . 45 sec dB side extensionsMetconMetcon (AMRAP –...
CrossFit Lions East, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)A. General 3 min cardio B. Mobility Goblet Squat ankle Shift + hips external rotation 10 + 10switch the pressure between right and left foot in bottom of goblet squat for the ankle...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 10 air squats 10 shoulder taps 10 jumping jacks 10 sit-upsMetcon5 min rest between amrap’sA: Metcon (No Measure)EMOM for 10 min: 1- 45 sec cal bike 2- 45 sec flag polesB: Metcon (No...
CrossFit Lions East – CrossFitWarm-upWarm-up (No Measure)A. Activation 2 rounds @low intensity 10/8 cal cardio 10 Good morning @empty barbell 10 Goblet squat @light KBWeightliftingMetcon (Weight)Front rack lunges (12 min time cap) 1. Find a 6 rep max 2. Reduce...
