CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)4 min: 1- 10 air squats + bottom of squat hold 2- banded pull aparts 3- seated straddle 4- hamstring stretch, 30 sec perWeightliftingMetcon (No Measure)12 min: 2 rep hang power snatch workMetconMetcon...
CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)Coache’s choice: 6 min of stretchesLIFTMetcon (No Measure)Every 2 min for 12 min: 8 single leg DB RDL’s 10 plate reverse fly’sSWEATMetcon (AMRAP – Rounds and Reps)amrap in 20...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 10 air squats 5-10 push-ups 10 KB SDHPMetconMetcon (No Measure)EMOM for 28 min: 1- 10/8 cal cardio station 1 2- 20 KB swings 3- 12/10 cal cardio station 2 4- 20 abmat...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)3 min: 1- jumping jacks 2- bottom of squat hold 3- arm circlesWeightliftingMetcon (No Measure)EMOM for 10 min: 3 rep power cleanGymnasticsMetcon (No Measure)EMOM for 6 min: 2-7 strict pull-upsThe two...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min of dowel workWeightliftingBack Squat (5×5, @ 50% )Keep it light people. Just go through the motion. We are going to build up the load and capacity gradually.MetconMetcon (AMRAP –...
