12 min:
Fwd lunge+Bkwd lunge+Squat x4/side,
BB Good mornings x8,
Pull-up scap retracts x10
A. Box squat 2RM
B. Dead-lift 5×5
C1. Snatch grip good mornings 3×8,
C2.Hip thrusts 3×12
D. Plank 10s/10s x6, x2 sets


CrossFit Lite – December 4, 2023

24 min Butts and Guts :45/:15 Front foot elevated Alt step back lungesAb wheel outsHeavy DB hip thrustsAlt V upAlt goblet cossack squatsReverse sit up 3 rounds 12

December 4, 2023

20 minutes, for quality (Partner):5 reps per side, thoracic bridge5 reps per side, T-hip rotation5 reps per side 1/2 kneeling partner medball throw 5 rounds,

December 1, 2023

Skill : wall walk 20 min for quality 20 plank Shoulder taps10 alt Seated DB strict press5 Down dog -plank-push ups 1-3 wall walk 15 – 9 –


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