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


CrossFit Lite – September 25, 2023

Skill: Kipping Pullups  Emom 310 ring rowEmom 43 strict pullup Emom 53-5 kipping or progression  21-15-9 Wall balls Calories  *Finisher:50 jump lunges

September 29, 2023

EMOM x6: 1-5 ring muscle-ups or progression For time:50 double-unders40 alternating weighted box step-ups30 push-ups50 double-unders20 alternating weighted box step-ups15 push-ups50 double-unders10 alternating weighted box

September 25, 2023

EMOM x20 minutes, for quality:1. 30s alternating plank shoulder taps2. 30s reverse plank hold3. 10-20 seconds top of dip hold into 10-20 seconds bottom of


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