CrossFit Lite 01/08/16
Open Gym from 10am – 1pm No ‘instructed’ class, but you’re welcome to come in and do your own thing!
Open Gym from 10am – 1pm No ‘instructed’ class, but you’re welcome to come in and do your own thing!
Warmup: Wall Ball Burpee Tennis! http://library.crossfit.com/free/pdf/CFJ_2016_05_Warmup-Saline9.pdf Technique Work: Burgener and Clean technique! WOD: “Monti”, with a twist! 15 minute AMRAP: 10 step ups with a kb 10 hang power cleans 10 step ups with a kb 10 hang power snatches
Warmup: 5 minute ascending: 1 burpee 1 slamball 1 high knees shuttle run … 2 burpees 2 slamballs 2 high knees shuttle run … Mobility: Stretch pecs and calves Lift: 5 rounds: dumbbell bench press 5/arm 10 incline pushups WOD: 2 laps running or 800 m bike 20 Dumbbell Snatches
Forward / Backward Day! Warmup: 10 minutes: Sled pull FWD 10 kb swings Sled pull BKWD 20 second plank Lift: AEMOM x 12: 12-20 KB Swings 6-12 glute bridges WOD: Partner alternating workout: 2 rounds each: Forward and Backward! 20 calories bike 20 walking lunges/leg 20 bear crawl steps Backwards:
Warmup: Team Inchworm Team PVC Pipe Game http://library.crossfit.com/free/pdf/CFJ_2016_05_Warmup-Saline9.pdf Technique Work: 3 rounds: 5 dowel pass throughs 5 beat swings with balls in between the feet 5 band pull-aparts 3 rounds: 5-10 beat swings to pullups on a box, or with a band *pause with chin over bar *Get feedback from
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