CrossFit Lions West – CrossFitWarm up (No Measure)5 min cardioLift (No Measure)EMOM for 10 min 1- max air squats 2- restMetcon (No Measure)A. 7 min: 10/8 cal skierg 7 burpees B. 7 min 10/8 cal row 10 db push press C. 7 min: 10/8 cal bike 20 abmat situps D. 7...
CrossFit Lions West – CrossFitWarmup (No Measure)3 min cardio 5 min rollingMetcon (No Measure) Barbell Prep: 3 Sets: 20 Heavy KB Side Bends (10 each side) 60s front plank 60s KB chest hug Mini-Pump: 4 rounds: 10 Barbell Bench Press @ RPE 7 max set of banded...
CrossFit Lions West – CrossFitWarmup (No Measure)3 min cardio 2 min rolling 1 min air squats 1 min glute bridges 1 min good mornings 1 min world greatest stretch 1 min seated straddleDeadlift (No Measure)Deadlift 4 x 15 @ 7/10 rpe Rest 2-2:30Metcon (No Measure)3...
CrossFit Lions West – CrossFitWarm up (No Measure)10 min: 1,2,3- cardio 4,5,6- roll 7- strict press 8- air squats 9- power clean 10- supinated bar hangPress (No Measure)10 min to establish 3 rep max strict pressMetcon (No Measure) 4 Rounds: Minute 1 – 50...
