CrossFit Lions East, CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)A. 3 min cardio B. 2 sets: 10 air squats 10 good mornings (no weight or band) 30 sec bottom of squat hold (passive)LIFTMetcon (No Measure)E2OM for 12 min: 10 single leg DB DL per...
CrossFit Lions East, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)A. General 2 sets: 10/8 Cal Row 20 walking lunges B. Mobility Elevated Banded ankle rocks 2 sets of 10 -15reps/wrist, hold every stretch for 2-3 seconds C. Specific 10 Banded lat pull...
CrossFit Lions East, CrossFit Lions West – Olympic LiftingWeightliftingWarm up 4 rounds not for time with empty bar Muscle snatch Hang power snatch Hang full snatch Snatch Snatch balance Work Snatch waves Work to a 2 rep max Drop 15% off for 2...
CrossFit Lions East, CrossFit Lions West – LIFT + SWEATWarm-upA: Warm-up (No Measure)5 min rollingB: Warm-up (No Measure)2 rounds: 15 box step ups 7 burpeesMetconMetcon (No Measure)EMOM for 30 min: 1- 12/9 cal row 2- 10 burpees 3- 12/9 cal bike 4- 10 box jumps...
CrossFit Lions East, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)A. General 3 min cardio There and back exercises – Toe walk – Heel walk – Ostrich Walk – High Knees – Broad Jumpsyou do each exercise there and...
