CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- cardio 2- dowel good mornings 3- dowel split jerks 4- dowel power cleans 5- dowel thrustersWeightliftingClean and Jerk (7×1, rest 90 sec )Build up to a heavy singleMetconMetcon (AMRAP...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)7 min: 1- jump rope 2- air squats 3- jump rope 4- KB swings 5- jump rope 6- pigeon pose right side 7- pigeon pose left sideMetconMetcon (No Measure)EMOM for 20min: 1- Max wallballs in 45s 2- Max burpees to...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- dowel pass throughs 2-overhead squats 3- calf stretch right side 4- calf stretch left side 5- pigeon pose right side 6- pigeon pose left sideMetconMetcon (Time)5 rounds for time: 400m run 15 hang...