CF Lite 12.22.15

CrossFit Bridgemill – CrossFit Lite

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Warm-up

Metcon

CF Lite 7 (3 Rounds for reps)

14 Minutes of – 200M Run, Bear Crawl down and back, 10 KB Swings (American – any weight), 10 Overhead Wall Ball Lunges, 10 Push-ups.

Rest 4 minutes.

14 Minutes of – 400M Run, Burpee Broad Jump down and back, 10 Shallow Depth Wall Balls, 10 Sit-ups, 10 Jumping Pull-ups.

Rest 4 minutes.

14 Minutes of – 200M Row, Crab Walk down and back, 200M Row, Bear Crawl down and back, 200M Row, carry two KB’s down and back (heavy).

Count the Run as 1 rep, as well as bear crawl the row, crab walk and KB Carry, in last round.

CF Lite 4 (2 Rounds for reps)

15 Minute AMRAP –

20 Walking Lunge Steps

25 Jumping Jacks

20 Squats

25 Push-ups

20 Jumping Pull-ups

REST 5

15 Minute AMRAP –

400M Run

100M Farmers Carry – light KB

(only 1 rep for completed run, or Farmers Carry)

20 Wall Balls

20 Russian KB Swings

Score both separately as reps