CrossFit Lions West – CrossFitWarm-upWarm-up (No Measure)9 min: 1,2,3 – roll 4,5- cardio 6- air squats 7- front rack stretch 8- front plank 9- best swingsWeightliftingFront Squat (5×3 )E2MOM x 5 3 reps Start light and buildMetconMetcon (AMRAP –...
CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)3 min rolling 3 min cardioSWEATMetcon (AMRAP – Rounds and Reps)Amrap in 30 min: 50/40 cal cardio 50 walking lunges 50 empty bar Push press 50 sit-ups 50/40 cal cardio Rest 2...
CrossFit Lions West – CrossFitWarm up (No Measure)7 min: 1,2- Cardio 3- air squats 4- passive bottom of squat holds 5- glute bridges 6,7- quad rollLIFT (No Measure) Front Squat: E2MOM x 5 3 reps at 7/10 RPEMetcon (AMRAP – Rounds and Reps)AMRAP 20 25/20 Cal...
CrossFit Lions West – CrossFitWarm up (No Measure)3 Sets: 6 Alternating DB Split Snatch RA+ 6 Alternating DB Split Snatch Left Arm + 5 SA Front Rack Dumbbell Squat Right Arm + 5 SA Front Rack Dumbbell Squat Left Arm 5 Close Grip Tempo Heel Elevated Overhead...
