CF Lite 150914

Warmup:
15 minutes at a moderate pace:
200 m run
5 inchworms with pushups
10 beat swings
10 lunges with twist
15 second plank
Lift:
Push Press 5×5
Alternating with:
5 GHD situps OR 5 ab-mat situps
WOD:
800 m run
10 overhead walking lunges
10 pushups
600 m run
10 overhead walking lunges
10 pushups
400 m run
10 overhead walking lunges
10 pushups
200m run
10 overhead walking lunges
10 pushups

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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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