Farmers carry heavy 50′, 5 Ring Rows x10
Inch worm + Push up x8,
Thoracic bridge x4/side,
Hip Flexor stretch + Push knee away + Pigeon + Pretzle stretch x 3/side
AMRAP in 10 min:
350m Row,
15 Push-ups,
30 Air squats
Rest 2 min
AMRAP in 10 min:
10 DB Snatch – alternating,
30 Double-unders


CrossFit Lite – December 5, 2023

EMOM 10 3 BB DL3 hang power clean 3 Push press  20 min AMRAP10 Heavy russian twists 10 renegade row 10 candlestick to jump up 10 Donkey kick 

December 5, 2023

Skill: Butterfly pull-ups EMOM x5:5-10 butterfly pull-ups or progression Or Coach’s choice practice 6 rounds for time25′ overhead walking lunge with a plate8 burpees onto

CrossFit Lite – December 4, 2023

24 min Butts and Guts :45/:15 Front foot elevated Alt step back lungesAb wheel outsHeavy DB hip thrustsAlt V upAlt goblet cossack squatsReverse sit up 3 rounds 12


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