CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)6 min: 1,2- quad roll 3- air squats 4- glute bridges 5- seated straddle 6- reverse lungesWeightliftingMetcon (Weight)Front Squat E2MOM x 6 Set 1-2 = 3 reps at 70-75 Set 4-6 = Build to a 3 RM for the...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)200m waiters walk 3 sets: 10 cal cardio 10 db/kB swings 10 air squatsMetconMetcon (AMRAP – Rounds and Reps)Amrap in 40 min: 1 round of Cindy 20/15 cal cardio 200m medball run 20 medball cleans 400m...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)As a team, warm up each exercise and make sure you are setup for the wod.MetconMetcon (Time)Canada Day Wod Teams of 2 Start with partner 1550m run (1 mile) Complete in any order 155 reps Wall balls Hang db...
