FLEX FRIDAY:
4 Rounds (use first round as warmup)
10R/10L DB Bench
10 Tricep Pullovers
10R/10L Hammer Curls
10 Weighted Situps w/ Feet Anchored
10R/10L DB Bench
10 Tricep Pullovers
10R/10L Hammer Curls
10 Weighted Situps w/ Feet Anchored
then:
3 Rounds
50m Farmers Carry (AHAP)
Immediately into:
50m Sled Push (AHAP, without compromising speed)
-Rest 1:30 between rounds
CrossFit LITE:
10 Rounds
30 Double Unders
15 Kettlebell Swings
10 HR Pushups
10 V-Ups