A. Push press 3 waves of 3-2-1 Starting @~70%
B. 10 rounds: 50′ Farmers carry, 10 Ring rows
C. AMRAP in 10 min: 5 Strict pull-ups or 1 Legless rope climb, 10 Push-ups, 15 Wall-balls
D. Hollow body/Superman 10s/10s x6 reps x3 sets


March 29, 2023

2 sets:10 reps per side, adductor dip10 reps per side, T-hip rotation10 reps alternating thoracic bridge 2 sets:10 reps per side, floor slider side lunge

CrossFit Lite – March 28, 2023

3 Rounds:45 each exercise– Side to side floor thrusters– Leg Raise to windshield wiper– Plank Bird Dogs– Hollow Lifts Half of THE SEVEN:7 rounds:4 HSPU4


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