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CrossFit Lite- January 2 – 2015!!! Happy New Year !!!

Strict Pull-up Progression
Week 1
Warmup:
Shoulder circuit:
7 way shoulder
hanging shoulder circles
snow angels x 10
inchworms with pushups
Strength:5 rounds:
Bench press
x 5
Alternating with
incline sit-ups on GHD
x 10
Workout:
6 minute ASCENDING ladder:
1 dumbbell thruster
1 farmers carry length of gym
..
2 dumbbell thrusters
2 farmers carry lengths of gym

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