CrossFit Lions West – CrossFitWarm-up (No Measure)8 min: 10 banded pull a parts 10 light db chest flys 10/8 cardioMetcon (No Measure)Amrap in 12 min: 10 alternating DB snatches 12 wallballs 14 sit-upsMetcon (No Measure)EMOM for 15 min: 1-10 DB Thrusters 2- 10...
CrossFit Lions West – CrossFitWarm-up (No Measure)9 min: 1,2-cardio 3- air squats 4,5- couch stretch min per 6,7- lat roll 1 min per 8- dowel press 9- glute bridgesLIFT (No Measure) Shoulder Press: E2MOM x 7 5 Strict Press @ 6/10 RPE 4 Strict Press @ 7/10 RPE 3...
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 air squats 50 Back ext 50 empty bar cleans 50 sit-ups 50/40 cal cardio Rest 2 minObviously we...
CrossFit Lions West – CrossFitWarm-up (No Measure)3 min cardio 3 min rolling 3 min barbell complex workLIFT (No Measure) Pause Power Clean + Pause Push Jerk + Power Clean + Push Jerk: E2MOM x 5 1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push...
CrossFit Lions West – CrossFitWarm-up (No Measure)3 Sets: 7 DB Wind Mill (each arm, 5 seconds down) 25 Banded Bicep Curls (as fast as possible) 20 Lateral Single Leg Barbell Hop Overs (10 each leg, as fast as possible)LIFT (No Measure) Above the knee Muscle...
