CrossFit Lite 01/05/15

Foam roll lats and upper mid back
Stretch pecs
“Bring Sally Up”
1 rep max push press
WOD: Partner WOD:
Row 3000 m as a team (alternating)
30 alternating box jumps OR step ups
30 alternating double push-up burpees
30 partner medicine ball situps


December 9, 2022

8 sets, every 1:30: 3 push press, start @7-8/10, add 0-10lbs per set 4 sets, heavy across: 6-8 ring dips 12 heavy dumbbell pull-overs 90-seconds

December 8, 2022

20 minutes, for quality: 30 seconds hollow hold 30 seconds reverse plank hold 10-20 seconds top of ring dip hold 10-20 seconds bottom of ring

December 7, 2022

EMOM x6: 2 drop snatch or snatch balance 2 tall snatch or dip snatch + 6 minutes to build to a heavy set for the


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