CrossFit Lions West – CrossFitWarm-up (No Measure)6 min: 1- air squats 2- alternating single leg Romanian DL 3- bottom of squat hold 4,5- couch stretch 6- downward facing dog with a dynamic calf stretchLIFT (No Measure) Single Leg Skill Work: 3 sets: 2-3 Shrimp...
CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)5 min: 10 air squats 10 cal cardio 10 situpsLIFTMetcon (No Measure)5 sets: 14 rep alternating db shoulder pressDb in each hand but only one working at a time.SWEATMetcon (AMRAP – Rounds and...
CrossFit Lions West – CrossFitW/U (No Measure)8 min: 1,2- cardio 3- air squats 4,5- hamstring roll 6- reverse lunges 7- no weight alternating RDL 8- Rack chest stretchLIFT (No Measure)4 sets: 10 Left Leg Rear Foot Elevated Romanian DL @2111 tempo 20-30s Left Leg...
CrossFit Lions West – CrossFitW/U (No Measure)8 min: 1,2- cardio 3- air squats 4,5- chest roll with lacrosse ball 6- 30 sec burpees 7- hang power cleans 8- good morningsLIFT (No Measure)3 sets: 10 Left Arm DB Floor Press @21×1 tempo 10 Right Arm DB Floor...
CrossFit Lions West – CrossFitW/U (No Measure)8 min: 1,2- cardio 3- air squats 4,5- chest roll with lacrosse ball 6- 30 sec burpees 7- hang power cleans 8- good morningsLIFT (No Measure)3 sets: 10 Left Arm DB Floor Press @21×1 tempo 10 Right Arm DB Floor...
