CrossFit Lions West – CrossFitWarm up (No Measure)Easy 400m run 1,2,3 Rolling 4 – Dowel shoulder pass throughs 5 – Air squats 6 -Pigeon pose 7 – Clean and jerk warm upclean deadlift jump and shrug clean high pull muscle clean power clean squat...
CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)5 min: 10 air squats 10 cal cardio 10 situpsLIFTMetcon (No Measure)5 sets: 14 rep alternating db shoulder pressDb in each hand but only one working at a time.SWEATMetcon (AMRAP – Rounds and...
CrossFit Lions West – CrossFitWarm up (No Measure)10 min: 1,2,3 – Cardio 4,5,6 – Rolling 7 – Dowel Pass Throughs 8 – PNF Shoulder External Rotation 9 – T-Opener 10 -Squat to StandMetcon (Time)10-20-30 Hang DB Clean and Jerks...
CrossFit Lions West – CrossFitWarm up (No Measure)10 min: 1,2- Cardio 3,4, 5 – Roll 5 – Banded Lat Stretch 6 – T-Opener 7 – Knight to Hamstring Stretch 8 – Squat to Stand 9 – 200m Run or 1 min of shuttle runsPump Session (No...
