CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- bike 2- shoulder press 3- push- up plank hold 4- 10 burpees 5- seated straddleLIFTPush Press (EMOM for 10 min (3 reps))MetconMetcon (Time)5 rounds for time: 20/15 cal bike 200m waiters walk w/kb...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)6 min: 1- jump rope 2- slow air squats 3- supinated bar hangs 4- good mornings 5- happy baby 6- jump ropeWeightliftingFront Squat (6×4)MetconMetcon (No Measure)EMOM for 15 min: 1- 7 DB thrusters 35/20...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)6 min: 1- cardio 2- dowel good mornings 3- overhead squats 4- passive bottom of squat hold 5 and 6 – KB calve stretchLIFTA: Back Squat (2 reps EMOM for 8 min)B: Hang Power Clean (2 reps EMOM for 8...