CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)Go wod warm upLIFTMetcon (Weight)12 min to build to a heavy single power cleanThrusterEmom for 8 min: 1 rep thruster from the floorMetconMetcon (Time)21,15,9 Deadlifts 185/135 50 double...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)10 min: 1,2- cardio 3- beat swings 4,5- lat roll out 6,7- calf roll out 8- alternating reverse lunges 9- dowel strict press 10- glute bridgesMetconMetcon (Time)1 mile run ( light post 1701) Into 10 rounds:...
CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)10 min: 1,2,3- cardio 4,5- seated straddle 6- glute bridges 7,8- knight to hamstring 9,10- lower back rollLIFTMetcon (No Measure)5 sets: 5 single DB RDL per 5 bulgarian split squats per rest 1 minYou...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)8 min: 1- cardio 2- squat to stand 3,4- upper per stretch 5-8 – turkish getup practice with no loadLIFTMetcon (No Measure)Bench Press + Push-ups: E2MOM x 4 Bench Press 6 reps into Push Ups Max Reps...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)EMOM for 9 min: 1- 40 sec cardio 2- 40 sec jump rope 3- 40 sec air squatMetconMetcon (Time)5 RFT: 7 Push Press 135/95 14 TTB 7 Burpees over the Bar Rest 1 minutePP load that allows you to do the first set...
