LiteFit
a) 12 min AMRAP
10 Jumping lunges
10 Wall Balls
10 Inch worms
10 cal Row
Run 200 m
b) Then 20 min AMRAP
20 KB Swings
20 KB Goblet Squats
20 Alt KB Cleans
20 O-H KB walking lunges(10 steps KB in R hand 10 Steps L)
20 KB Pull overs
20 Russian Twists
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CrossFit
a) Week 3
Eight sets of:
Close Grip Bench Press x 3-4 reps
(complete all sets with between 80-90% of your 1-RM)
Rest 90-120 seconds
Then . . .
One set of:
Close Grip Bench Press x 10 reps @ 65-70% of 1-RM
b) “Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats