CrossFit Lite 03/02/15

Dodgeball for 5-10 minutes!
left hand throwing
underhand throwing
right hand throwing
underhand throwing
Mobility in a circle:
5 inchworms with a pushup
5 dislocates
5 scorpions
Skill Session:
start with hollow body/ supermans 2 rounds 5/side
beat swings
bands if needed
Rowing Technique
3 rounds for time of:
Row 400 m
21 kb swings
12 pull-ups


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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