KB circuit:
2 Rounds:
10 circles each direction,
10 swings,
10 goblet squats,
10 clean and bottoms up press each side
A. Deadlift, 2 pulls from hang above knee, 1 hang clean, 2 jerks
B. Close grip bench press 5×5
C. Strict pull-ups 3 sets of amrap -2
D. Renegade row 4×15/side
E. Tabatta RKC plank


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 –


Fill out the form below

Learn more about how joining our community can help you reach your health and fitness goals.