LiteFit
a) TABATA
Wall sit/Plank
Ring Rows/ push ups
Push press/ Front Squat 45/35lbs
Windshield Wipers/leg raises holding bar for both exercises
b) 4X 20 min Cut off
14 KB swings
14 BF sit ups
14 Box jumps
14 Knees to Elbows
14 Burpees
Run 200 m.
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CrossFit
a) Every 90 sec x 3 sets
2 Power clean
Every 90 sec x 3 sets
2 Hang Squat clean
Every 90 sec x 5 sets
1 Full clean
b) For time:
150 single-unders
20 bar muscle-ups
10 squat cleans, 115 lb.
150 single-unders
15 bar muscle-ups
15 squat cleans, 115 lb.
150 single-unders
10 bar muscle-ups
20 squat cleans, 115 lb.
150 single-unders