CrossFit Lite 09/03/15

Warmup:
Dodgeball !!!!
Open Group:
10 goblet squats
10 beat swings
Ankle stretching
Squat mobility
Open Strategy
Partner Up
Do 15.2:
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
6 overhead squats (65 / 45 lb.)
6 chin-over-bar pull-ups
From 3:00-6:00
2 rounds of:
8 overhead squats (65 / 45 lb.)
8 chin-over-bar pull-ups
From 6:00-9:00
2 rounds of:
10 overhead squats (65 / 45 lb.)
10 chin-over-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
If you’ve completed the Open, Group 2:
2 rounds:
200 m row
20 second plank
10 pigeons (5/leg)
10 groiners
10 scorpions
Lift: 5 rounds:
deadlift x 5
band exercises with small orange bands:
snow angel
bow and arrow
tiger walks
Partner WOD:
Row 2000 m
Then,
50 partner wall balls
50 alternating burpees
50 box jumps (alternating)

POPULAR Posts

February 22, 2024

From the floor:1-1-1-1-1 Strict press3-3-3-3 Push press5-5-5 Push jerk 10 minutes @continuous pace:10 barbell bent over rows30 seconds reverse plank 5 rounds, 30 seconds per

SWEAT 45 – February 21, 2024

10 min AMRAP warmup10/12 cal ski erg 5/5 single arm Kneeling DB press20 Banded pull aparts10Banded press  :45/:15 x 30Seated DB pressCalories Ring row caloriesDB chest fly 

START Today

Fill out the form below

Learn more about how joining our community can help you reach your health and fitness goals.