CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)2 rounds: 1 min cardio 20 air squats 20 glute bridges 20 sit-upsLIFTMetcon (No Measure)EMOM for 10 min: 1- 30 sec max rower curls 2- 45 front plankYou can partner up for this. 1 person on the rower, 1...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)8 min: 1- squat to standing 2- roll to straddle 3- quad roll RS 4- quad roll LS 5- lat roll RS 6- lat roll LS 7- supinate bar hang 8- banded lat stretchWeightliftingFront Squat (10×2)Front Squat: EMOM...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)10 min: 1- squat to stand 2- adductor roll RS 3- adductor roll LS 4- lower back roll RS 5- lower back roll LS 6- bottom of squat hold 7,8,9,10- cardioWeightliftingBack Squat (10×2)EMOM for 10 min do 2...