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

“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