Practice muscle-ups/Giant beat swings
+ Shoulder mobility in between sets:
7-way shoulder, D
eep squat belly breathing,
Deep squat shoulder flexion,
Band circles
Emom x8:
E: 4 Muscle ups,
O: 10 Toes to bar
Emom x8:
E: 10 Alternating pistols,
O: 30s front plank
Emom x8:
E: 10 Chest to bar,
O: 5 Strict Handstand push-ups


CrossFit Lite – December 5, 2023

EMOM 10 3 BB DL3 hang power clean 3 Push press  20 min AMRAP10 Heavy russian twists 10 renegade row 10 candlestick to jump up 10 Donkey kick 

December 5, 2023

Skill: Butterfly pull-ups EMOM x5:5-10 butterfly pull-ups or progression Or Coach’s choice practice 6 rounds for time25′ overhead walking lunge with a plate8 burpees onto

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


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