CF Lite 311014

Dynamic mobility:
3-way knee against the wall
-leg swings
-4 part squat
-reverse lunge with rotation
-lateral lunge to crossover
-quadruped t-spine rotations (focus on keeping the back flat/tight core)
-quadruped limb raise
-single leg deadlift with reach (reach hip back and reach forward)
-cossack squat
Lift:5 rounds:
back squat x 5
alternating with 5
weighted dumbbell situps
Overhead Walking Lunges


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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