CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)6 min: 1- cardio 2- dowel thrusters 3- glute bridges 4- runners stretch, 30 sec per side 5- bottom of squat hold 6- cardioWeightliftingMetcon (Weight)Back Squat 5x5MetconMetcon (No Measure)EMOM for 21 min:...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)3 min cardio 3 min lat smash totalGymnasticsMetcon (No Measure)EMOM for 12 min: 1- 30 sec max rep kipping pull-ups 2- 50 sec front plank3 stations without pull-up bars will bodyweight bar rows (barbell...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)4 min: 1- cardio 2- arm circles 3- downward facing dog 4- seated straddleMetconA: Metcon (AMRAP – Rounds and Reps)amrap in 15 min: 4 burpees 6 medball cleans 8/7 cal cardioThis is all about the cal...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)2 min cardio 4 min foam rolling 3 sets: 10 air squats 10 glute bridges 10 tuck jumpsWeightliftingLEADERBOARD WeightliftingMetcon (Weight)8 min: max 3 rep front squat from the floor 8 min: max 3 rep...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- cardio 2- prone chest stretch 30 sec per 3- cardio 4- 10 push-ups + 10 air squats 5- cardioWeightlifting3 min between sections to get setup for the next part. In all sections you can go up in...
