LiteFit
a)
12 min emom
plank 45sec
8-10 toes to rings
100ft OH DB carry 2 arms
b)
EMOM 16 mins
30 sec 1/4 squats mid range, squat from just below 90 to just above 90 + 30 sec jump squats
30 sec R leg lunge 1 rep forward 1 rep back + 30 sec L Leg
30 sec plank jack + 30 sec double mountain climb (both feet at the same time)
30 sec double under + 30 sec skip backwards
rest 1 min
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Warm Up
gymnastic warm up
10 min EMOM
30 sec handstand hold
2 hollow front + back leaver hold + 3-5 cycling butterfly kips
CrossFit
a)
5x Every 90 sec
4 power clean + strict press
5x Every 90 sec
3 squat clean + push jerk
b)
5 Rounds
15 S2O 155/105lbs
15 Deadlifts 155/105lbs
15 Box Jumps 24″/20″