CrossFit Lite 18/12/15
12-17-2015
Warmup: Foam Roll Kettlebell Warmup: Arm Bar TGU Windmill Strength: EMOM x8 3 Push Press 20 minute AMRAP: 500m row 20 sec plank 15 Slam balls 10 KB Swings 5 Push Ups
Menu
Warmup: Foam Roll Kettlebell Warmup: Arm Bar TGU Windmill Strength: EMOM x8 3 Push Press 20 minute AMRAP: 500m row 20 sec plank 15 Slam balls 10 KB Swings 5 Push Ups
Warmup: Tabatta Row Dowel Hinge 2×10 Strength: 5 Rounds 3 RDL 6 single leg deadlifts 9 death marches WOD: For time: 50 Thrusters
Warmup: Burgener & Mobility Strength: EMOM x12 Power Snatch Hang Power Snatch Overhead Squat Strength: Snatch Pulls 5×3
Dodge Ball! Shoulder Stretch Lift: 5 Rounds 3 Pull Ups 6 Bent Over Rows 9 Band Pull Aparts WOD: 21-15-9 Dumbbell Snatch Box Jumps
Warmup: Dynamic Warm Up with hip, ankle mobility, and thoracic mobility EMOM x8: 3 Front Squats WOD: 3-6-9 wallballs, burpees, ring rows rest 3 minutes 3-6-9 wallballs, burpees rest 2 minutes 18 Wallballs
A Kilo website. All rights reserved.
