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 db lateral raises rest 1 minDo 10 reps with one arm and then 10 reps with the other arm. Most...
CrossFit Lions West – CrossFitWarm-up (No Measure)7 min: 1,2- cardio 3,4- lat roll 5- Power clean with dowel 6- Power clean with barbell 7- air squatsLIFT (Weight) Power Clean: E2MOM x 8 3 Power Clean @ 6/10 RPE 2 Power Clean @ 7/10 RPE 1 Power Clean @ 8/10 RPE...
CrossFit Lions West – CrossFitWarm-up (No Measure)3 Sets: 20 Double DB Alternating Seated Strict Press (keep one dumbbell overhead while you press the other one) 15 Supinated Grip barbell Rows 20 Lateral Single Leg Ski Jumps (as fast as possible)LIFT (Weight)...
CrossFit Lions West – CrossFitWarm-up (No Measure)8 min: 1,2- Cardio 3- air squats 4,5-quad roll 6,7- calve roll 8- good morningsLIFT (No Measure) Back Squat: E2MOM x 8 5 Back Squat @ 6/10 RPE 3 Back Squat @ 7/10 RPE 1 Back Squat @ 8/10 RPE 5 Back Squat @ 7/10...
CrossFit Lions West – CrossFitWarm up (No Measure)7 min: 10/8 cal cardio 6 burpees 4 KB suitecase DL per sideFinisher (No Measure)4 sets: 10 DB bent over curls 10 DB two handed rows max rep banded pull downsMetcon (No Measure)AMRAP 20 Even minutes: 10 Dumbbell...
