CrossFit Lite WODs

CrossFit Lite 24/04/18

Warmup:
15 minute Circuit:
10 cal bike
1 length walking lunges with a twist
10 cal ski
10 deadbugs
10 shuttle runs
10 groiners

Strength:
4 rounds:
6 RDL’s
Right into:
6 bent over rows

WOD:
AMRAP 15 minutes:
1 lap running
10 kb swings
10 ring rows

CrossFit Lite 23/04/18

Warmup:
Stations:
2 rounds:
30 seconds @ each:
Ski
Shuttle Runs
Inchworm w/ pushup

Kipping Pullup Practice
Then:
Shuttle Runs
Every 90 seconds, stop running & do 3-5 perfect pullups
(6 minutes last set)

WOD: The Burpee Sandwich 🙂
30 calories
2 rounds:
10 pullups
10 situps
25 burpee box jump overs
2 rounds:
10 pullups
10 situps
30 calories