CrossFit Lions East, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)A. 3 min cardio B. 2 sets: 4 burpees 8 walking lunges 12 sit-upsWeightliftingMetcon (No Measure)EMOM for 10 min: 1- 30 sec max rep DB push press 2- 30 sec max rep two handed bent over...
CrossFit Lions East, CrossFit Lions West – F*CK COVID-19Warm-upWarm-up (No Measure)A. 400m run B. 3 min bottom of squat hold C. 90 sec arm circles per sideSWEATMetcon (Time)Bodyweight “Filthy 50” For Time: 50 Tuck Jumps 50 Push-ups 50 Air Squats 50...
CrossFit Lions East, CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)3 rounds: 1 min cardio 10 band pull aparts 10 ring rows 10 jump squatsLIFTMetcon (No Measure)1-12reps, 12reps down to 1 rep 12 min time cap kneeling bicep culs push-ups 1 of each,...
CrossFit Lions East, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)3 rounds: 1 min cardio 10 band pull aparts 10 ring rows 10 jump squatsLIFTMetcon (No Measure)1-12reps, 12reps down to 1 rep 12 min time cap kneeling bicep culs push-ups 1 of each, 2 of...
CrossFit Lions East, CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)A. General 3 min cardio B. Mobility smash quads, calves, lats 5 min totalWeightliftingA: Metcon (No Measure)3 sets: 25 banded good morning 8 single leg DB RDL per rest 90 secB: Metcon...
