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)


March 24, 2023

5 sets, @increasing effort:6-8 pull-ups @21X120 hollow plate pull-overs6-8 deficit push-ups45 seconds reverse plank 4 rounds for time:15 toes to bar50′ dumbbell front rack walking


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