CF Lite 271014

5 minutes foam rolling
Core bracing 5 rounds of 5/5
1 round:
50 double unders or 100 singles
10 inchworms
10 ostrich walks
10 arm circles
good morning with a band x 10
deadlift x5
kettlebell swing x 10
WOD: Alternating rounds with a partner
AMRAP in 15 minutes:
1 Heavy sled pull
5 slam balls
5 knees to elbow


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 

May 29, 2023

Strength circuit A5 sets, 2 warm-up, 3 heavy, 45-seconds to complete the set, 30-seconds rest/transition:1. 6-8 back squat2. 8-12 dumbbell RDL3. 8/8 dumbbell reverse slider

May 26, 2023

20 minutes, for quality:10 reps per side, half kneeling band rotation10 reps per side, T-hip rotation10 reps per side, kettlebell windmill10 reps per side, floor


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