051213

Warm-up
1000m technique row,
3 Rounds for time:
5 Toes to bar,
TGU+2 Windmill x2/side,
5 Pistols /leg,
30s Handstand hold.
Strength
Bench Press 5@80%, 3@85%, AMRAP@90%
WOD
3 Rounds for time:
6 DB Burpees box overs,
6 Toes to bar,
6 Hand-stand pushups,
50 Double-unders

POPULAR Posts

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

December 4, 2023

20 minutes, for quality (Partner):5 reps per side, thoracic bridge5 reps per side, T-hip rotation5 reps per side 1/2 kneeling partner medball throw 5 rounds,

December 1, 2023

Skill : wall walk 20 min for quality 20 plank Shoulder taps10 alt Seated DB strict press5 Down dog -plank-push ups 1-3 wall walk 15 – 9 –

START Today

Fill out the form below

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