CrossFit Lions West – Open GymWarm-upWarm-up (No Measure)5 min: 1- cardio 2- worlds greatest stretch, switch every 2 reps 3- bottom of squat hold ( 5 sec active, 15 sec passive) 4- front plank 5- glute bridgesWeightliftingMetcon (No Measure)Front Squat 6 x 3...
CrossFit Lions West – LIFTWarm-upWarm-up (No Measure)6 min: 1-cardio 2- cardio 3- easy air squats 4- Glute bridges 5- sit-ups 6- banded pull-apartLIFTA: Metcon (No Measure)EMOM for 10 min: 1- 8 rep back squat 2- 4 rep back squatYou’ll have two weight...
CrossFit Lions West – LIFTWarm-upWarm-up (No Measure)6 min: 1 – cardio 2- cardio 3- reverse lunges 4- runners stretch right side 5- runners stretch left 6- 20 empty bar bench pressLIFTA: Warm-up (No Measure)For time: 100 BB Bench Press 100 DB row per arm...
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 DB snatch right arm 5...
CrossFit Lions West – Open GymWarm-upWarm-up (No Measure)10 min: 1-4 easy bike 5- dowel good mornings 6- easy air squats 7- bottom of squat hold 8- Power clean 9 and 10- runners stretchMetconA: Metcon (No Measure)Warm up Clean and jerk for part B. 10 minB:...
