CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine (get the wheels turning) -into- 3 sets: 7/5 cal cardio 5 Jumping Air Squats 5 Plate Floor Press 5 DB bent over rows 2. Workout Prep 1 set:...
CrossFit Lions West – CrossFitHalloween Throwdown (No Measure)Wod #1 (Time)”Everyone Look at Me I’m So Fit” 5 rounds for time: 20/15 cal bikeerg 10/8 damper, no seat 15 Russian (ish) swings 32/24kg 10 plate jump burpees 2′ back *18 min...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)1. Movement Prep/Activation and Increasing Heart Rate Hip Halo -into- Crossover Symmetry or Banded 7’s -into- 6 min AMRAP 30-sec single/double unders 5 Wallballs (focus on breathing/arm cycling) 5...
CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)10 min: 1- cardio 2,3,4,5- rolling 6- banded good mornings 7- glute bridges 8- cardio 9- air squats 10- front plankSWEATMetcon (AMRAP – Rounds and Reps)amrap in 30 min: 10 alternating db snatches...
