CrossFit Lions East, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)A. General 4 min cardio B. Mobility Bretzel stretch 30 seconds/side C. Specific 3 sets w/ dowel 5 Pass throughs 5 High Pull 5 Muscle snatch 5 SnatchWeightliftingA: Snatch (14 min to...
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 1 minute cardio 90/90 stretch 5 per side 10 mountain climbers B. Mobility Psoas smash with KB + LaCrosse ball 60 seconds/side C. Specific CNS prime 3 sets 5 box jumps 10...
CrossFit Lions East, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)A. General 3 min cardio B. Mobility T-spine extension on wall 10-15 breaths Hold every breathe for 5-6 seconds C. Specific C1. Shoulder 10 Band M pulls 10 Band T pulls 10 Band Y pulls...
CrossFit Lions East, CrossFit Lions West – Olympic LiftingWeightliftingFor Warm up 1 : 3 rnds not for time empty bat 3 Muscle sn 3 power sn 3 ohs Work: Snatch pull + hang snatch +snatch Rm,-10%x3sets Warm up 2 : 3 rnds NFT 3 clean pulls 3 power cleans 3...
