7-way shoulder,
Inchworm+push-up x6-8,
Bretzel x6-8/side,
Pigeon to cossack x6-8/side,
Flat back wall flexion x6-8,
Knee grab + lunge step + push knee away x6-8/side,
Forearm wall slides x6-8
Hang snatch from belown knee 3RM
3 Rounds for time:
10 Toes to Bar,
15 Push-ups,
20 Overhead walking lunges,
25 KB swings


CrossFit Lite – September 22, 2023

Barbell power clean4 sets: 1 Clean DL to pockets1 Clean pull Emom 6 1 Power clean   3 rounds 20 min time cap 50 deadlifts 50 wall balls400m runmax power cleans

September 22, 2023

Front squat @22X1, build to a heavy set of 2 for the day  1-2 warm-ups + 3 heavy sets across: 8 barbell good mornings 3 heavy

CrossFit Lite – September 21, 2023

Tabata:SET 1 Odd: Hollow HoldEven: Arch Hold SET 2Odd: Plank Even: Wall sit 2:00 on 1:00 Off X10 sets:6 Slam ball/ lateral box jump over/ burpeeMax calories


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