3 Sets(15 min): 5 Muscle ups, 10 Toes to bar, 20 Heavy KB swings, rest 2-3 min
3 sets(15 min): 10 Chest to bar, 15 HSPU, 20 Pistols rest 2-3 min
“Dirty 30”
30 Overhead walking lunges,
30 Pull-ups,
30 Wall-ball,
30 HR Push-ups,
30 KBS,
30 Toes to bar


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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