LiteFit
a)
In teams of 3
row 1000m of AB rowing
then
In teams of 3
row 1500m
b)
21-18-15-12-9-6
Sumo Deadlift With a heavy KB 75/55 or 2 KB 2X35 or 2X55lbs
Push ups
Goblet squats
Cal Row
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CrossFit
a)
week 2
12 min EMOM
10 single straight arm band lat pull downs/arm
8 single arm DB press / arm
10 GHD sit ups
12 min EMOM
8-10 toes to bar
8-10 Strict HSPU
40 double unders
12 min EMOM
10 landmine row/arm
12 bicep curl ring rows
100ft farmer carry