CrossFit Lions West – CrossFitWarm up (No Measure)7 min: 1- air squats 2- jumping Jack’s 3- glute bridges 4- front plank 5,6- lat stretch 7- quad stretch 30 sec perMetcon (No Measure)A. 5 Sets E3MOM 25/20 cal cardio 10 db Thrusters B. For time: 150/120 cal...
CrossFit Lions West – CrossFitWarm up (No Measure) Movement Prep: 3 Sets: 6 Double DB Deadlifts + 5 Double DB Hang Squat Clean + 4 Double DB Split Jerks (2 each leg)LIFT (No Measure) Back Rack Lunge: 20 Barbell Back Rack Walking Lunges @ 7/10 RPE 20 Barbell Back...
CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)5 min: 1- air squats 2- alternating single leg RDL (no weight) 3- seated straddle 4- push-up plank hold 5- glute bridgesLIFTMetcon (No Measure)5 sets: 6 single leg DB RDL per side rest 1 minSWEATMetcon...
CrossFit Lions West – CrossFitWarm up (No Measure)8 min: 1,2- cardio 3,4- quad roll 5- dowel goodmornings 6- dowel front squat with 3 sec negative 7- Seated straddle 8- pigeon pose 30 sec perLIFT (No Measure) Pause Front Squat + Front Squat: 2 Pause Front Squat...
CrossFit Lions West – CrossFitWarm up (No Measure)3 min cardio 3 min rolling amrap in 5 min: 5 air squats 5 burpees 5 Knees to waist 5 cal cardioLIFT (No Measure) Seated Double DB Shoulder Press: 5 Seated Double Dumbbell Strict Press @ 6.5/10 RPE 5 Seated Double...
