CrossFit Lions West – LIFTWarm-upWarm-up (No Measure)6 min: 1-cardio 2- easy air squats 3- glute bridges 4- front plank 5- seated straddle 6- cardioLIFTA: Metcon (No Measure)5 sets of 5-10 strict pull-ups rest 90 secPick a pull-up progression that allows you to...
CrossFit Lions West – LIFTWarm-upWarm-up (No Measure)6 min: 1-cardio 2- seated straddle 3- arm cirlces 4- cardio 5- slow air squats 6- glute bridgesLIFTA: Overhead Squat (8×2, rest 90 sec )Off the racks. Start light and build to a challenging but not max...
CrossFit Lions West – Open GymWarm-upWarm-up (No Measure)10 min: 15/12 cal cardio station 1 15/12 cal cardio station 2 followed by: 5 min of rollingMetconRest 3 min between metconsA: Metcon (AMRAP – Rounds and Reps)amrap in 7 min: 5 single arm DB hang...
CrossFit Lions West – Open GymWarm-upWarm-up (No Measure)10 min: 20/15 cal cardio 10 dowel thrusters 30 sec push-up plank 20 glute bridgesMetconMetcon (Time)100/85 cal cardio station 1 100 plate jump burpees 100/85 cal cardio station 2For this workout you will...
