CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)10 min: 5 burpees 7 sit-ups 9 cal cardio 12 air squatsMetconMetcon (AMRAP – Rounds and Reps)Amrap in 30 min: 200m db carry 20 alternating db snatches 20 reverse lunges 20/15 cal...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)Pair off and warm up each exercise.MetconMetcon (Time)Partner wod for time: 1 partner works at a time, work does not need to be broken up evenly. 50 devils press 60 wallballs 70 push ups 80 jumping lunges...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)8 min: 1,2- cardio 3,4- lat roll 5,6-lower back roll 7- beat swings 8- front squatsWeightliftingFront Squat (4 sets)Front Squat Cluster: E3MOM x 4 Set 1-2 = 4.4 at 70% Set 3-4 = 2.2 at 80% rack it...