CrossFit Lions East, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)A. General 2 rounds 1 min cardio 7 plate jump burpees 20 Fast plate in and out B. Mobility Lat smash With a foam roller, a LaCrosse ball or a barbell. 2 min per. C. 50 banded good...
CrossFit Lions East, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)A. EMOM 10 minutes 1- 45 sec cardio 2- 15 wallballs B. Mobility 10 rep paralette extension * Use hands on ground if you don’t have paralettes. C. Specific activation 2 sets: 10...
CrossFit Lions East, CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)3 sets: 1 min cardio 30 sec chest stretch in the rig 10 air squats + 10 good mornings ( no weight or band)LIFTMetcon (No Measure)amrap in 8 min: DB bench PressPartner up. Pick a...
CrossFit Lions East, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)A. General 3 min cardio B. Mobility B1. Lat smash With a foam roller, a LaCrosse ball or a barbell 45 seconds/side B2. PNF banded lat stretch 5 x 7 seconds contraction against the band...
CrossFit Lions East, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)2 rounds 10/8 cal cardio there and back walking lunges 10 Medball Clean B. Mobility B1. Calves smash With a foam roller, a LaCrosse ball or a barbell 45 seconds/side B2. Ankle mobility...
