CrossFit Lite 01/06/15

Warmup: Length of gym:
Bear crawl
Steps with foot flexed and sweeping the floor with the fingertips
Lunge with a twist
Lunge with elbow to knee/or to floor
2 minutes/ leg:
Calve stretches and front rack stretching with band
4 rounds:
6 front squats
12 weighted alternating step ups to a box
25 glute bridges
6 minute AMRAP:
5 thrusters
20 double unders


December 6, 2022

8 sets, every 1:30: 3 front squats @20X1, start @7-8/10, add 0-10lbs per set Every 4:00 x4 sets: 5-4-3-2-1 reps of Barbell bent over rows

December 5, 2022

20 minutes, for quality: 10 reps per side, adductor dip 10 reps per side, T-hip rotation 10 reps alternating, 90/90 hip swivels *no hands! 10

December 2, 2022

20 minutes, for quality: 25-50 feet, floor slider seal walk 3-5 rope climbs, floor to standing 10-20 seconds top of ring dip hold into 10-20


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