Criss cross lite

V3 CrossFit – CrossFit LITE

1: Warm-up (No Measure)

Running around track of cones in center of room, alternating between :20 seconds of a light jog and active stretching.

Active Stretching

Quad Stretch

Knee to Chest

Solider Kicks

Walking Spidermans

Walking Samson

Air Squats

Walkouts

Sit-ups

Broad Jumps

Bunny Hops

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

2: “Criss Cross” (AMRAP – Rounds and Reps)

“Criss Cross”

AMRAP 15:

30 singles Unders

15 Power Cleans choose weight

30 singles Unders

15 ab mat sit ups

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“Criss Cross”

V3 CrossFit – CrossFit

1: Warm-up (No Measure)

Running around track of cones in center of room, alternating between :20 seconds of a light jog and active stretching.

Active Stretching

Quad Stretch

Knee to Chest

Solider Kicks

Walking Spidermans

Walking Samson

Air Squats

Walkouts

Sit-ups

Broad Jumps

Bunny Hops

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

2: Back Squat 11 min Emon

min

1 . 5@60%

2. 3@65%

3. 1@70%

4. Rest

5. 5@65%

6. 3@70%

7. 1@78%

8. Rest

9. 5@70%

10.3@78%

11. 1@90%

3: “Criss Cross” (AMRAP – Rounds and Reps)

“Criss Cross”

AMRAP 15:

30 Double Unders

15 Power Cleans (115/80)

30 Double Unders

15 Toes to Bar

“Gut check”

V3 CrossFit – CrossFit LITE

1: Warm-up (No Measure)

:30 Seconds

Jumping Jacks

Active Samson

Walkouts

Air Squats

Active Spidermans

Side Lunges

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

2: Metcon (Time)

21-15-9-3

Thrusters

burpees

sit ups

“Hopped Up”

V3 CrossFit – CrossFit

1: Warm-up (No Measure)

:30 Seconds

Jumping Jacks

Active Samson

Walkouts

Air Squats

Active Spidermans

Side Lunges

Push-up to Down Dog

Pigeon Pose – 1:00 Each Side

Overhead Stretch on Wall – :30 Seconds

2xBanded Walks x10

forward

backwards

side to side

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

2: 7 min EMON/90 sec rounds (7×5)

5 rep thruster /build to heavy

3: Metcon (AMRAP – Reps)

“Hopped Up”

AMRAP 7:

3 Thrusters (95/65)

3 Lateral Burpees

6 Thrusters (95/65)

6 Lateral Burpees

9 Thrusters (95/65)

9 Lateral Burpees

Add 3 Repetitions per round.

“Melanie’s Massacre”

V3 CrossFit – CrossFit

1: Warm-up (No Measure)

:30 Seconds

Rotating with a partner through couplets

Slow Row

Slow Shuttle Run

Medium Row

Medium Shuttle Run

Faster Row

Faster Shuttle Run

:30 Seconds

Individually

Active Spidermans

Air Squats

Walkouts

Active Samson

Push-up to Down Dog

2: Metcon (Time)

3 rounds for time

10 GTO (95/65)

4 x50 m sprints

5 min rest

21-15-9

Thruster (95/650

HSPU

WB (20/14)

5 min rest

For time

800 m run

40 cal row

20 burpees over the rower or bar

Snurpees

V3 CrossFit – CrossFit

1: Warm-up (No Measure)

Easy row

Active Spidermans

:45 Seconds

Medium row

Active Samson

:30 Seconds

Faster row

Air Squats

Dumbbell Warmup

Completed with light dumbbells

5 Stiff-Legged Deadlifts

5 Front Squats

5 Strict Presses

5 Reverse Lunges (each leg)

5 Strict Presses

5 Front Squats

5 Stiff-Legged Deadlifts

2: Metcon (Time)

10 down to 1

burpee box jump overs

10 db snatchs (53-35) each rnd alt hand

“Gut Check”

V3 CrossFit – CrossFit LITE

1: Warm-up (No Measure)

Barbell Warmup + Active Stretching

:30 Seconds Jumping Jacks

10 Good Mornings

10 Back Squats

:30 Seconds Push-ups to Down Dog

10 Elbow Rotations

10 Strict Press

:30 Seconds Active Spidermans

10 Stiff-Legged Deadlifts

10 Front Squats

:30 Seconds Active Samson

10 Deadlifts

10 Push-ups

2: Metcon (Time)

21 -15-9 -3

cal row

burpees

ab mat sit ups