Weightlifting:
4 Rounds For Quality
7R/7L DB Bench Press
7R/7L Bulgarian Split Squats
7R/7L 1-Arm DB Row
7 Floor Glute/Ham Raise
7R/7L DB Bench Press
7R/7L Bulgarian Split Squats
7R/7L 1-Arm DB Row
7 Floor Glute/Ham Raise
Use first round as warmup, build from there.
Metcon (Time)
21-15-9
Calorie Row
Bench Press (135/80#)
Calorie Row
Bench Press (135/80#)
CrossFit LITE Classes:
4-5 Rounds (25 minutes)
10 Dual DB Bench Press
5R/5L 1-Arm Rows
10 Dual DB Deadlifts
5R/5L Bulgarian Split Squats
1:00 Plank (any variation)
10 Dual DB Bench Press
5R/5L 1-Arm Rows
10 Dual DB Deadlifts
5R/5L Bulgarian Split Squats
1:00 Plank (any variation)
