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CrossFit Lite 01/05/15

Warmup: Foam roll lats and upper mid back Stretch pecs “Bring Sally Up” Lift: 1 rep max push press WOD: Partner WOD: Row 3000 m as a team (alternating) 30 alternating box jumps OR step ups 30 alternating double push-up burpees 30 partner medicine ball situps

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300415

Bent over row 6×4 5 sets: 10 2KB Clean and jerk, 5 Banded push-ups, 5 Chin-ups

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CrossFit Lite 29/04/15

Warmup: 400 m run with medicine ball hamstring stretch with band 10 dowel hinges 10 kb deadlifts 10 dowel hinges 10 kb swings 10 dowel hinges 10 kb sumo stance deadlifts Lift: sumo deadlifts 8×3 20 minute AMRAP: 1 sled pull fwd/1 sled pull backwards 10 situps 10 slamballs 1

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290415

Bar Muscle-up practice 3 rounds for time: 15 Wallball two-for-ones, 10 Double pushup burpees

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CrossFit Lite 28/04/15

Gymnastics Warmup: High knees Butt kickers Bear crawl Inchworm with t spine flexion Crab walk Hanging Scap Retracts Practice: beat swing knees to elbow toes to rings/toes to bar WOD: 12-9-6 burpee box jumps situps calories on the rower knees to elbow/toes to bar/toes to rings

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280415

Romanian Dead-lift 6×4 “Death by front squat” With a continuously running clock do one front squat the first minute, two front squats the second minute, three front squats the third minute… continuing as long as you are able. Use as many sets each minute as needed.

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270415

Bench press 6×4 3 Rounds for time: 10 Toes to bar, 10 Push press, 10 Pullups, 400m run

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CrossFit Lite 27/04/15

Foam roll upper mid back and lats Partner medicine ball throws 2 rounds: Grab a band and a bar. pigeons mountain climbers front rack stretches with band, second round with barbell wrist stretches Lift: Thrusters 8×3 WOD: 400 m run 25 situps 25 front squats with barbell 25 ring rows/pullups

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CrossFit Lite 24/04/15

Warmup- 3 minute AMRAP: Slam ball burpees ascending ladder Technique work: Hinge pattern and kb swings Lift: Deadlifts 8×3 building in weight WOD: 5 Minute AMRAP: 5 slam balls 10 KB swings 20 skips (10 double unders) Rest 3 minutes 5 minute AMRAP: 5 deadlifts 10 burpees over the bar

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