CrossFit Lions East, CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)4 min cardio 2 sets: 45 sec arm circles 45 sec bottom of squat hold (use a post if needed) 10 push-upsLIFTMetcon (No Measure)EMOM for 10 min: 5 goblet squats + 10 tricep dips on...
CrossFit Lions East, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)A. General 3 min cardio B. 3 sets: 30 sec prayer stretch on box 8 box jumps 30 sec supinated bar hangWeightliftingBench Press (12×2 )Every 30 seconds for 12 sets 2 close grip...
CrossFit Lions East, CrossFit Lions West – LIFT + SWEATWarm-upA: Warm-up (No Measure)5 min rollingB: Warm-up (No Measure)3 rounds: 10 squats 10 burpeesMetconMetcon (No Measure)7 sets: 1 min per station bike row air squats abmat sit-ups rest4 min of work, 1 min...
CrossFit Lions East, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)A. General EMOM 6 1- 45 sec cardio 2- 45 passive bottom of squat hold 3- 12 Plate ground to OH B. Mobility World greatest stretch 10-15 repetitions/side C. Specific 7 Elbow rotations 7...
CrossFit Lions East, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)A. General 3 rounds: 1 min cardio 30 sec push-up plank B. 1. PNF Lat stretch on bench 10 repetitions – 7-10 seconds contraction pushing against the bench with your elbows –...
