CFL 020914

Bridge Run
Hip flexor stretch against wall
Standing knee grab and walking lunges
Walking lunges with twist
Walking lunges with pigeons
Bretzel stretch
7 way shoulder stretch
Front rack walking lunges (with the fat bar)
Building in weight – rest as needed
4×20 steps
AMRAP 15 minutes:
100 skips or 50 double unders
75 situps
50 squats
25 Knees to elbows/ring rows


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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