Workouts

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12/15/2018 - CrossFit Lite WOD 2
3 Rounds of:
1 Min. Handstand Hold (every :10 do 1 Strict HSPU)
1 Min Rest

12/15/2018 - CrossFit Lite WOD 1
On the 4 minutes for 20 minutes:
10-12 KB Front Cossack Squat https://youtu.be/L1I4G6Rzd2g
10-15 Air Squats
10-15  Star Squat Jumps into a small box or plates  (see video demo)
10-12 reps (per arm) Leaning DB Lateral Raise (see video demo)



12/15/2018 - CrossFit Lite WOD 3
15 min EMOM 
1: 10 KB or DB Snatches  ( Be sure to make it in the 30 sec they should be heavy )
2: 5 Dual KD or DB Sumo deadlift into 10 walking lunge with KB or DB by side 
3: Max Handstand Push Ups Or Hold 

12/15/2018 - CrossFit WOD 2
15 min EMOM 
1: 10 KB or DB Snatches  ( Be sure to make it in the 30 sec they should be heavy )
2: 5 Dual KD or DB Sumo deadlift into 10 walking lunge with KB or DB by side 
3: Max Handstand Push Ups Or Hold 

12/15/2018 - CrossFit WOD 1
3 Rounds of:
1 Min. Handstand Hold (every :10 do 1 Strict HSPU)
1 Min Rest

4 x 6 12/15/2018 - CrossFit Strength 1 Back Squats 4 x 6
Back Squats
4 x 6
Warm Up accordingly to a working set 
Moderate to heavy every set
Same weight across

12/15/2018 - CrossFit Lite WOD 2 All Levels

MALE SCORES

FEMALE SCORES