CrossFit Lions West – LIFT + SWEATWarm-upRow 1:30 easy :30 moderate 1:00 easy :30 moderate/fast :30 easy :30 fast :30 rest :10 sprintMetcon (Calories)5 Min at RPE3 100m at RPE8-9, 200m at RPE2-3 100m at RPE8-9, 200m at RPE2-3 -Rest 3 Min- 200m at RPE9, 300m at...
CrossFit Lions West – CrossFitWarm-up (No Measure)1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 6 min AMRAP 30 sec bike erg 5 jumping air squats 4 Single Arm Dumbbell Deadlift (each side) 4 Single Arm Dumbbell Hang Snatch (each...