CrossFit Lions West – CrossFitWarm-up (No Measure)8 min: 1,2- cardio 3,4- quad roll 5- air squats 6- bottom of squat hold 7- push press 8- bar hangWorkout (Time) 5 RFT 18 Toes to Bars 9 Shoulders to Overhead 115/80 54 Double UndersBack Squat (Weight)12 min to...
CrossFit Lions West – CrossFitWarm-up (No Measure)8 min: 1,2,3- cardio 4,5- KB calve stretch 6- air squats 7,8- Worlds greatest stretchLIFT (No Measure)A. Strict Press 5×5 B. Push Press 5×3 Rest as needed between sets. 15 min to complete the 10...
CrossFit Lions West – LIFT + SWEATWarm-up8 min: 10/8 cal cardio 10 air squats 20 banded lat pull downs 10 glute bridgesMetcon (Time)For time: 100/80 cal cardio buy in Then 50 reps of each exercise in any order: Box jumps Wallballs Kb swings DB hang power cleans...
CrossFit Lions West – CrossFitWarm-up (No Measure)1. Movement Prep/Activation and Increasing Heart Rate 3 Rounds 30 sec Row 30 sec Bike 30 sec Ski 5 Down Dog/Seal Pose Transition 2. Workout Prep 20 seconds on each machine at workout pace.Workout (3 Rounds for...
