CrossFit Lite 16/06/15

Beach Workout!
Meet at Kal Dock at 6:30 pm.
Wear something comfortable, swimming is optional so you can wear a bathing suit if you would like.
Any CrossFit Vernon member’s are welcome!
Mobility Session:
squat mobility
calves stretches with kettlebells
front rack stretches with bands
Burgener Warmup for Snatch Technique (with dowels)
Stations: 3 rounds:
60 seconds on, 60 seconds off:

1- squat clean thruster throwing with slam balls
2- 10 kettlebell swings, 10 goblet squats (alternating for the minute)
3- Side Lunges (like a cossack but further back on the heels)
4 – swimming or running (shuttle runs, and short distance to swim)


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 


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