CrossFit Lions West – CrossFitWarm up (No Measure)3 Sets: 30 sec handstand hold There and back Double Dumbbell One Up One Down Carry (Switch halfway) 5x 1 Dumbbell Reverse Fly + 1 Dumbbell Double RowLIFT (No Measure) Squat Clean and Jerk: 2 Clean and Jerk @ 6/10...
CrossFit Lions West – CrossFitWarm up (No Measure)8 min: 1,2- cardio 3- air squats 4- supinated bar hang 5- glute bridges 6- front plank 7- reverse lunges 8- passive bottom of squat holdLIFT (No Measure) Front Squat + Back Squat: 3 Front Squat + 3 Back Squat @...
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 buildMetcon (AMRAP – Rounds...
CrossFit Lions West – CrossFitWarm up (No Measure)10 min: 1,2- cardio 3- supinated bar hang 4, 5- world’s greatest stretch 6,7,- rolling 8- reverse lunges 9,10- pigeon poseLIFT (No Measure) Back Rack Lunges: 10 Barbell Back Rack Lunges @ 5/10 RPE 8 Barbell...
CrossFit Lions West – LIFT + SWEATWarm-upWarm-up (No Measure)EMOM for 10 min: 40 sec cardioLIFTMetcon (No Measure)5 sets: 20 single arm russian swings ( 10 per arm) 10 rep bench press rest 1 minDo 10 reps with one arm and then 10 reps with the other arm. Most of...
