A. 500m row
B1. Inchworm 2×8
B2. Armbar 2×5/side
B3. Hip bridge 2×10
A. In 15 minutes build to a heavy clean and jerk
B. Bench press 4-6 reps x4-6 sets @3121, 90s rest between sets
C. Weighted pull-ups 5×5 (2-3 heavy sets)
D. Dumbell row 4×15/side
E. Hanging leg raises x75 reps


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 –


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