LiteFit
a) 12 Min EMOM
40 Sec Ring Rows Bicep Curl Grip
40 sec Plank
40 sec Alt Ring Pistols
b) “TORTURE BY TENS”
3X 20 min cutoff
10 Push ups
20 sit ups
30 Wall Balls
40 DUB’s
50 Lunges (ALT)
60 sec Wall Sit
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CrossFit
Warm up with coach
skilled warm up day 10 mins of kipping ring dips skill work
a) Every 90 sec x 7 sets
3 Push press
b) Quarter Gone Bad
5 rounds for total reps of:
135/95-lb. thrusters, 15 seconds
Rest 45 seconds
20/10-lb. weighted pull-ups, 15 seconds
Rest 45 seconds
Burpees, 15 seconds
Rest 45 seconds