070213

Warm-Up
1. Group warm-up,
2. Band distraction at shoulder
3. 3 Rounds:
5 Toes to bar, 5 Swimmers
WOD
500m Row,
3 Rounds:
15 Push-ups,
15 Situps
500m Row
50 Double unders – Must do double unders!

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.