CF 050914

200 m run
Running drills
Focus: sprint positioning of upper body and arms, driving with quads
Shoulder circuit
5 rounds not for time:
Incline bench press x 5
Alternating with
Incline sit-ups on GHD x 10
5 rounds:
10 wallballs
100 m sprint as HARD AS POSSIBLE
rest 2 minutes


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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