CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)3 min lacrosse ball in hip per side 2 min runners stretch per sideWeightliftingBack Squat (EMOM for 10 min: 5 reps)Do a few empty bar sets to get the squat warmed up and start light and build throughout...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)3 sets: 1 min cardio 15 banded pull aparts 15 glute bridges with hip circleGymnasticsMetcon (No Measure)5 sets: 5-10 strict pull-ups 10-15 bent over flys, light load rest 90 secMetconMetcon (AMRAP –...