EMOM x15:
0-4: Every 30s, 10 Air squats
5-9: 20 KBS
10-14: 10 OHS, 5 Burpees
These warm-ups are designed with the most basic of CrossFit movements. Take the time to dedicate yourself to VIRTUOSITY. If you can’t be bothered to pay attention to the intricacies of fundamentals then you’ll never be able to master the most technical movements.
Partner workout
While 1 partner runs 200m the other accumulates reps of:
Toes to bar,
Handstand push-ups


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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