CrossFit Lions West – LIFTWarm-upWarm-up (No Measure)6 min: 1-cardio 2- overhead squats 3- 8 burpees 4- good mornings 5- runners stretch right side 6- runners stretch left sideLIFTA: Metcon (No Measure)Power Snatch 6,6,4,4,2,2 rest as neededStart light and...
CrossFit Lions West – LIFTWarm-upWarm-up (No Measure)8 min: 1-roll 2- roll 3- roll 4- roll 5- cardio 6- easy air squats 7- glute bridges 8- push-up plank holdLIFTA: Metcon (Weight)Front Squat 8,6,4,4,4,4Work up to a heavy 4. Use the racks.B: Metcon (No...
CrossFit Lions West – Open GymWarm-upWarm-up (No Measure)10 min: 1- cardio 2- easy air squats 3- sit-ups 4- seated straddle 5- cardio 6- arm circles 7- supinated bar hang 8- dowel power cleans 9- cardio 10- bottom of squat holdMetconMetcon (No Measure)Emom for...
CrossFit Lions West – LIFTWarm-upWarm-up (No Measure)6 min: 1-cardio 2- supinated bar hang 3- 5 burpees + 10 air squats 4- 45 sec front plank 5- runners stretch right side 6- runners stretch left sideLIFTA: Metcon (No Measure)Power Clean 6,6,4,4,2,2 rest as...
