“Launch”

V3 CrossFit – CrossFit LITE

1: Warm-up (No Measure)

Line Drills

200 m run

Quad Stretch

Knee to Chest

Solider Kicks

Side Lunge

Cradle Stretch

Walking Samson

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Couch Stretch – 2:00 Each Leg

Pigeon Pose – 2:00 Each Leg

2: Metcon (Time)

4 Rounds:

200m run

21 Kettlebell Swings

15 Kettlebell Goblet Squats

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“Power Down”

V3 CrossFit – CrossFit

1: Warm-up (No Measure)

:30 Seconds

Slow Row

shuttles

Medium Row

shuttles

Active Spidermans

Active Samson

Push-up to Down Dog

Air Squats

Walkouts

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: Warm-up (No Measure)

Overhead Stretch on Wall – :30 Seconds

Front Rack Stretch – 1 Minute

Wrist Stretch – 1 Minute

3: 6 min emon (6 Rounds for weight)

Build to a heavy 3 rep Back Squat

6×3

4: Metcon (Time)

“Power Down”

For Time:

15-12-9

Calorie Row

Power Snatch (95/65)

directly into…

15-12-9

Calorie Row

Clean and Jerks (95/65)

Sub row with run 300,200,100