CrossFit Lite WODs

CrossFit Lite 28/06/17

Warmup: 2 rounds:
Ski Erg 10 calories
10 dowel passes
10 forearm wall slides
50 feet bear crawl
10 dowel passes
10 sword pulls w / band / side
High knees
Butt kickers

Strength: 12 minutes:
Upper Body only, feet planted, sled pull 50 feet
Turn sled around, on the way back, do it in a plank position on the hand and pull the sled!

WOD:
20 minute AMRAP:
10 burpees
10 cal ski
1 lap running
10 jumping pullups
10 kb swings
10 walking lunges

CrossFit Lite 27/06/17

Warmup:
1-8-1 Ski Erg
Running Drills

2 rounds:
5 hollow body rocks
10 dowel passes

Pull-Up Practice:
(If you can do strict pull-ups, do this without a box. If you need a band for pull-ups, use a box NOT bands)
5 active shoulders with hollow hold for 3 seconds
5 beat swings
5 chin over bar with 2 second pause

4 rounds:
30 seconds on, 30 seconds rest:
Ski Erg (calories)
Sled push + Burpee
Plank switches: front to side to side
Ring Rows
Shuttle Runs