ROOKIE
A.
Front Squat
10-8-6-4-2-1
Rest 2 min
B.
For time:
4 Rounds for time:
20 Double Unders
Run 400m
INTERMEDIATE
A.
Front Racked Reverse Alternating Lunges
12-12-12-12
Rest 2 min
B.
AMRAP 12 min:
21 Overhead Walking Lunges 20kg
21 Burpees
CF LEMAN NYON
A1.
Good Mornings
8-8-8-8-8
A2.
Superman Hold
30s-30s-30s-30s-30s
Rest 1min
B.
For Time:
100 Double Under
500m Row
100 Squats
500m Row
100 Sit-ups
500m Row
100 Double Under
In team of 2
(time cap 20min)
CROSSFIT LEMAN EAUX-VIVES
A.
Skill / Strength
Med-ball clean
B.
Tabata: 8 rounds with 20 secs of work and 10 secs rest
Jumping Squats
Mountain climbers