CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min cardio 5 min rolling Power clean with empty bar 1 min push jerk empty bar 1minWeightliftingDeadlifts (Weight) Deadlift 5×5, rest as needed between setsAll 5 will start from dead weight. No tap n...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)5 min cardio 5 min rolling Power clean with empty bar 1 min push jerk empty bar 1minWeightliftingBack Squat (Weight) Back Squats: 2 Back Squat 4 Back Squat 6 Back Squat 8 Back Squat 10 Back Squat *These...
CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)Let’s get jacked!!! See ya tomorrowLIFTMetcon (No Measure)A. E2mom for 8 min: 10 rep bench press 10 db flys B. E2mom for 8 min: 10 rep bent over row 10 bent over fly’s C. Emom for 20min: 1- 20...
CrossFit Lions West – CrossFitWarm up (No Measure)1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute...
CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)10 min coaches choice stretch/rollLIFTMetcon (No Measure)5 sets: 10 db bicept curls 10 bench dips 10 BB good mornings rest 1 minSWEATMetcon (No Measure)EMOM for 21 min: 1- 15/12 cal cardio 2- 20...
