CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)10 min: 1,2,3 – cardio 4,5,6 – rolling your glutes and lats 7- slow air squats 8- Hang squat cleans 9- glute bridges 10- supinated bar hangWeightliftingHang Clean (E90’s 5×3 )Hang...
CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)4 min: 1- cardio 2- lacross ball hip work right side 3- lacross ball hip work left side 4- 10 air squats + 10 sit-ups 5- cardioLIFTMetcon (No Measure)EMOM for 8 min: 1- 15 DB tricept ext (Hold one DB...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min: 1- 10 burpees 2- hang squat clean w/ dowel 3- strict press w/ dowel 4- good mornings w/ dowel 5- seated straddleWeightliftingWarm-up (No Measure)7 min to warm up the clean and jerk for the load you...