CrossFit Lite 11/05/15

Dynamic Warmup:
gymnastics bear crawl
inchworms with t spine flexion x 5
partner bridges x 3 each
hanging scap retracts x 5
beat swings x 5
Bench Press
8 sets of 3 reps
alternating with 5 strict hanging leg raises
3 stations of 5 minutes at each station:
Station 1: EMOM x 5:
5/10 calories row
3/5 pushups
1 minute rest
Station 2: EMOM x 5:
10 walking lunges option: with weight
5 situps
1 minute rest
Station 3: EMOM x5:
5 ring rows
5 wall balls


CrossFit Lite – June 7, 2023

20 min easy20 hollow rocks20 arch lifts45s mountain climbers45s Copenhagen plank L45s Copenhagen plank R 7 min amrap8 renegade row25’ broad jump8 ring row25’ broad

June 7, 2023

Every 75 seconds x 4 sets:6 snatch grip push press6 overhead squats Every 75 seconds X 4 sets:4 dip snatch 4 overhead squats Every minute, on

CrossFit Lite – June 6, 2023

Strict Push/Pull:12 min Emom:10 Ring pulls8-10 pushups5-8 strict bar pullups8-10 strict ring dips  12 min ascending3 front squats3 jumping pull ups6/69/912/12


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