CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)10 min: 1,2,3 – cardio 4,5,6- rolling lats and back 7- slow air squats 8- push-up plank hold 9- sit-ups 10- banded good morningsMetconMetcon (No Measure)Every 4 minutes x 6 20/15 cal row 20 wall...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)10 min: 1,2,3 – cardio 4,5,6- rolling 7- hang squat snatch 8- dowel pass throughs 9- dowel good mornings 10- bottom of squat holdWeightliftingMetcon (No Measure)EMOM for 10 min: 5 rep bench...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- arm circles 2- air squats 3- pausing push press 4- push jerks 5- glute bridgesWeightliftingMetcon (Weight)E2MOM for 5 sets: 5 pause push pressYou will pause at the bottom of the dip for a full...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)7 min: 1,2 – cardio 3- left calf smash with roller 4- right calf smash with roller 5- overhead squat with dowel 6- left lat smash with roller 7- right lat smash with rollerWeightliftingSnatch (E2MOM...
