CrossFit Lite 04/05/15

Mike Memorial WOD:

high knees
butt kickers
knee lift, lunge
lunge with a twist
10 dowel hinges
10 ring rows or beat swings
“Mike” Memorial WOD:
In teams of 2, with only one partner working at a time:
20 minutes of:
Row 1973m
Then AMRAP: (one partner works at a time, share the reps)
23 kettlebell swings
23 box jump overs or step overs
23 pull ups or ring rows
Then at the end of 20 minutes, everyone stops what they’re doing and runs 2015 meters!
(That will be 10 x 200 m runs, alternating with your partner.  The last partner will run 15 m down the gym on the final one.)


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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