CrossFit Lite WODs

CrossFit Lite 21/08/17

Warmup:
800 m jog
Dynamic Range of Motion warmup

Strength:
10-1
Ring Rows
Plank reaches across body

WOD:
Partner Jackie:
Format:
4 x 250 m row
4 x 15 thrusters
4 x 10 pullups

*Alternate rounds between partners!

CrossFit Lite 18/08/17

Warmup:
Running Drills
Animal walks
Front rack stretch with band x 1 minute / side

Strength: 15 minutes building:
6 front squats
6 kb halo’s / side
10-20 second hang from pull-up bar with chinup grip

WOD:
2017 CF Games event 10 with a twist! “Heavy 17.5”)
5 rounds:
9 thrusters
25 double-unders (50 singles