CrossFit Lite WODs

CrossFit Lite 17/08/18

Warmup:
2 rounds:
With a partner:
30 Med Ball Chest Passes
30 Alternating Partner Wallballs
30 Alternating Partner Shuttle Runs

Strength: 15: minutes
Glute Salute!
Kneeling Hip (vs) bands x 12
Banded glute bridge x 12
Glute kickback x 6/leg

WOD:
CrossFit Games Tribute:
“Chaos” Remix:
30 cal ski erg
25 burpees
20 single arm overhead squats
25 box jump overs
30 cal ski erg

CrossFit Lite 16/08/18

Warmup:
Share 50 calories on the ski with a partner (alternate every 5)
-Flat Back Shoulder Flexion
-Forearm Wall Slides + Lift
-10 Dowel Passes
-10 Empty Dowel Strict Press

Strength:
3-5 sets building:
5 behind the neck strict press
5 strict press
5 bent over rows
5 floor press

WOD:
14-12-10-8-6-4-2
Pushups
Alt DB Clean & Press
Shuttle Runs