CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)7 min: 1- air squats 2- quad roll RS 3- quad roll LS 4- hang squat snatch 5- downward facing dog 6- Lat roll RS 7- Last roll LSWeightliftingA: Back Squat (4 sets )E2MOM x 4: 3 rep back squatB: Metcon (No...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)8 min: 1- cardio 2- floor lat stretch right arm 3- floor lat stretch left arm 4- bottom of squat hold 5- strict press w/ dowel 6- roll lat r side 7- roll lat l sideGymnasticsMetcon (No Measure)E2MOM x 6...
CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)rounds in 5 min: 5 cal cardio 5 burpees 5 air squatsLIFTMetcon (No Measure)5 sets: 10 BB bent over rows Max set of banded lat pull downs rest 90 secSWEATA: Metcon (No Measure)5 sets: E2MOM 20/15 cal...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)10 min: 1,2,3 – cardio 4,5,6 – rolling 7- hang power clean 8- good mornings 9- beat swings 10- bottom of squat holdWeightliftingMetcon (No Measure)Clean Skill: EMOM 12 Power Clean + Hang Power...
