Lat stretch with band 2 min /side
Goblet squat 2×10
Good mornings 2×10
A.Squat clean, front squat, strict press, push press, split jerk – Build heavy
B.Seated press 4-6 sets of 4-6 reps @3121
C.Bent over row 4-6 sets of 4-6 reps @3121
D.75 supine ring rows
E.50 Hanging leg raises or hanging knee raises


CrossFit Lite – May 30, 2023

Body weight tabata: Sit up Rest 1:00Jump/step back lungeRest 1:00Burpee broad jumpRest 1:00  Run 400m Rest 1 minRow 500m Rest 1 minBike 1000m/ 24 cal Assault bike Rest 1 min Complete

May 30, 2023

20 minutes, for quality:1-3 wall climbs5 candle sticks10 floor slider shoot throughs5 skin the cats or ball ups30-50 cross-over skips or 30 seconds of skipping

CrossFit Lite – May 29, 2023

Core work: 3×100’ OH KB carry 20 Alt V up100’ FR KB carry 25-50’seal slider  Skill Bar muscle ups 4-5-6-7-8Jumping bar muscle upsWallballs x4 


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