040214

Warm-up
KB Cross-carries 60/60 x5
Ankle and hip moblity
Strength
Dead-lift 1×10 @50%
WOD
500m Row,
50 KB Swings,
40 Overhead walking lunges,
30 Handstand pushups,
20 Burpees to 6″ target,
30 Box jumps,
40 Pull-ups,
50 Wall-balls,
500m row
20 min cap

POPULAR Posts

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

START Today

Fill out the form below

Learn more about how joining our community can help you reach your health and fitness goals.