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!
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)
CrossFit Lite – March 24, 2023
Front Squat 8 X 3 Front squat @2220 on 1:30 21-18-15-12-9-6-3DB hang clean DB facing burpees