LiteFit
a) 15 min Emom
12-15 KB Swings
15 Chin Ups
15 KB lunges
b) Teams of 2
100 Burpees
100 DB ground to Overhead
100 Box jump overs
____________________________
We are adding in an additional programming for CrossFit Class members.
The Program works on a series of Blocks. Block 1 will include a strength and a Wod. The program will also offer extra “Blocks” of programming for you to add in after classes on your own time to work on your weaknesses. These blocks include Gymnastics, Conditioning, Weightlifting and Strongman/Bodybuilding. Each day will have additional Weightlifting Blocks, and will alternate Gymnastics, conditioning and strongman throughout the week. To find the additional daily blocks, go to www.Cristiniprogramming.com
CrossFit
a) warm up
Bicep Opener
2×5/5/5
Tricep Opener
2×5/5/5
b) Back squat
5×5 TEMPO (3111)
c) Team WOD
4-man team
Row 200m
300x Thrusters 95/65lbs
Run 200m
200x Pull-ups
Row 200m
100x Burpee box jumps (20 inch)
———-
Run as a team, partition remaining workload as necessary, only 1 player working at a time.