CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)lacrosse ball work — 5 min 2 sets: 45 sec cardio 15 good mornings 10 air squatsLIFTMetcon (No Measure)5 sets: 8 single leg RDL per 8 goblet squats total rest 1 minThis will be done with a single...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)2 sets: 1 min cardio 10 air squats 20 sec arm circles per side then: Pigeon pose 90 sec per sideWeightliftingSquat Clean (5×2)start light and build to a medium heavy double.MetconLEADERBOARD...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)3 min cardio then 5min: roll out lats/calves and quadsWeightliftingMetcon (Weight)Bench Press 10,8,6,4,4,4Rest as needed. Add load as needed. The 10,8,6 are effectively warm-up sets. 3×4 are your work...