CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)7 min: 1,2-turn back stretch 3- frog rotation 4- rainbow stretch 5- back roll in overhead position 6- beat swings 7- 8 burpees 8- good morningsLIFTA: Metcon (No Measure)Bench Press + Pull-Ups: E2MOM x 6 DB...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)8 min: 1,2,3,4- roll out 5- squat to stand 6- pigeon pose rs 7- pigeon pose ls 8- dowel DLLIFTDeadlift (6 sets)E2MOM x 6 Set 1-2 = 7 reps at 75% Set 3-4 = 5 reps at 80% Set 5-6 = 3 reps at...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)A. amrap in 5 min: 10 cal cardio 10 air squats 5 burpees B. 7 min: 1- Turn back stretch rs 2- Turn back stretch ls 3- Knight to hamstring rs 4- knight to hamstring ls 5- adductor roll rs 6-adductor roll ls...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)8 min: 1- cardio 2- squat to stand 3- seated straddle 4- good mornings 5- hip roll with ball rs 6- hip roll with ball ls 7- deadlifts 8- dowel strict pressMetconA: Metcon (No Measure)EMOM 10 1. Wallballs x...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)8 min: 1,2- cardio 3- squat to stand 4- frog rotation 5- glute bridges 6- hang power snatch 7- squat snatch 8- supinated bar hangWeightliftingSquat Snatch (6×3)E2MOM x 6 Set 1-3 = 3 reps at 70-75%...
