CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)6 min: 1- air squats 2- bottom of squat 3- dowel good mornings 4- glute bridges 5- beat swings 6- worlds greatest stretchWeightliftingMetcon (No Measure)A. Front Squat: EMOM 10 2 Fast reps at 65% B....
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)8 min: 1,2- cardio 3,4- lat roll 5- air squats 6- power cleans 7- strict press 8- 30 sec burpeesMetconMetcon (AMRAP – Reps)5x for reps 2 min on, 1 min off 15 Bar Facing Burpees Rd 1 = 75/55 Rd 2=...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)8 min: 1,2- cardio 3- supinated bar hang 4- roll to seated straddle 5- air squats 6- arm circles 7,8- lat rollGymnasticsMetcon (No Measure)HSPU + Pull-up complex: EMOM 10 1. 10 HS Hold + 5-7 HSPU (strict...
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)6 min: 1- cardio 2- banded good mornings 3- reverse lunges 4- bottom of squat hold 5- supinated bar hold 6- banded pull a partsLIFTMetcon (No Measure)A. Bulgarian split squats 5 sets: 6 per leg B. EMOM...
