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