CrossFit Lite WODs

CrossFit Lite 11/11/17

Warmup:
Partner chest passes
band pull aparts in between

Strength: 15 minutes:
6 – 1 ½ bench press with dumbbells
12 tricep bench dips
12 power balls

Partner WOD: (Alternating rounds)
7 minute AMRAP:
10 overhead walking lunges
10 calories rowing

no rest, then:

7 minute AMRAP:
10 wallballs
10 calories ski erg

CrossFit Lite 08/12/17

Warmup:
Walking Careoka
High Knees
Butt Kickers
Spiderman
1 length walking lunges with a twist
10 groiners
10 pigeons
10 glute bridges with 3 second hold @ top
10 dowel passes
10 active shoulders

AEMOM x 10:
Deadlift x 8
Strict pullup x 5

WOD:
10 minutes Shuttle Runs (easy – moderate)
10 minute AMRAP: (high intensity)
7 wallballs
7 kb swings
7 pushups
7 slamballs cleans over the shoulder
10 minute shuttle runs (easy – moderate)