Hip mobility
3 Rounds:
10 Golbet squats or weighted pistol,
10 Toes to bar,
10 Handstand push-ups (push-ups to scale) +30s hold at top of either HSPU or Push-up,
20 Double under
AMRAP in 30 min:
Sled drag fwd/bkwd,
10 squats with slam ball,
Sandbag carry,
5 toes to bar, 5 pull-ups, 5 push-ups


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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