Warmup:
Mobility drills
500m Row
20 Russian KBS
10 Pushups
10 Low ring rows
5 Box jumps

Specific warmup:
Ring dip clinic and practice
*each athlete accumulate 15-20 reps of practice
banded and/or kipping

WOD:

Complete as many rounds as possible in 15 minutes of:
• 10 Kettlebell swings (35/53)
• 10 Box jumps, 24 inch box
• 10 Ring dips

Cool down:
1. Foam roll calves
2. Lacrosse ball drills: chest
 

CrossFit Lite

7:30-8:15p

Warmup:

400m Run

2 sets

10 Pushups

10 Situps

10 PVC Thrusters

 

WOD:

10 minutes AMRAP

15 Situps

10 Pushups

5 Thrusters (light to moderate weight)