10 min practice: Hollow body/Handstands,
10 min practice: Knees to elbows/Toes to bar
5 Sets on 2 min timer: Row 60s for Meters, 6 Burpee chest to bar
5 Sets on 2 min timer: Run 200m, X reps of bar pulling exercise (Pull-ups, Chest to bar, Bar muscle ups)
Pick a challenging rep range of a movement you want to improve on, hit those reps after every 200m run.


November 25, 2022

20 minutes, for quality: 10 candle sticks Submax handstand hold10 bench shoot throughs 30-40 seconds reverse plank 45 seconds on, 45 seconds off x 12

CrossFit Lite: 11.25.22

2-3 rounds:30s cats and cows5 up and downdogs30s external rotation overhead reach (orange band) 2-3 rounds:10 wall hinges10 ring rows15 banded overhead reaches EMOM x

November 24, 2022

DROM + 2 sets of 5 reps, snatch deadlift *focus on posture and keeping the bar close + 5 sets of 3 reps, building to


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