CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)8 min: 1,2- cardio 3- air squats 4- push press 5- push up plank hold 6-beat swing 7,8- pigeonWeightliftingPush Press (8 sets )E2MOM Set 1-2 = 6 reps at 60% Set 3-4 = 6 reps at 65% Set 5-6 = 4 reps...
CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)3 min rolling 3 min cardioLIFTMetcon (No Measure)Emom for 6 min: 1- 20 db press 2- 6 db rdl per Emom for 6 min: 1- 20 situps 2- 1 min front plankSWEATMetcon (AMRAP – Rounds and Reps)Amrap in 20...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)8 min: 1,2- cardio 3- air squats 4,5- quad roll 6- world’s greatest stretch 7-squat snatch 8- 30 sec bottom of overhead squat hold (this is an active hold)WeightliftingSnatch (10 sets )EMOM 10 Set...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)Amrap in 5 min: 5 pushups 10 situps 15 air squatsWeightliftingBench Press (5 sets)E2MOM x 5 Set 1 = 8 at 55% Set 2 = 6 at 65% Set 3 = 4 at 75% Set 4 = 2 at 85% Set 5 = 2 at...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)7 min: 1,2- quad roll 3- glute bridges 4- air squats 5- seated straddle 6- banded pull a parts 7- supinated bar hangWeightliftingFront Squat (4 sets )E2MOM x 4 Set 1-2 = 3 at 80-85% Set 3-4 = 2 at...
