10 min run/row,
Hip mobility circuit
In unbroken sets of 10, complete the following for time:
50 Wall-balls,
40 Pull-ups,
30 Box-jumps,
20 Toes to bar,
30 Push-ups,
40 KB Swings,
50 Double unders
**A set is broken when the athlete; rests with the medball on the floor, drops off the pull-up bar, rests on the floor during box jumps, goes to his/her knees on push-ups, sets down the kettlebell or skipping rope


CrossFit Lite – March 5, 2024

Skill Handstand Pushups  2 rounds for time:30 cal row20 Air squats 10 Handstand push ups (Or progression)  Rest 2:00 2 rounds for time 10 Handstand push ups 20

March 5, 2024

Skill: Ring muscle-ups Ever 2:00 x 5 sets (10 minutes):1-5 ring muscle-upsEasy machine in remaining time 3 rounds for time:3 push-ups3 pull-ups10 overhead walking lunges

SWEAT 45 – March 4, 2024

5 rounds :45 on/:30 off Sumo DLAb wheel outsHeavy banded good morningsDB weighted sit ups ( can have toes under DB)Goblet cossack squats  6 min amrap3/side –


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