CrossFit Lite 041114

Warmup: 15 minutes Partner Warmup
Partner A rows 500 m
While Partner B does:
5 inchworms with pushups
ostrich walk with 20 touches
hamstring wall stretch
Core Bracing as a group
ATOM(Alternating on the minute) for 15 minutes:
dead lift x 5
double kb bent over row x 10
Partner Workout:
“Tail Pipe” 3 rounds EACH:
Partner A holds on to two kettle bells
Partner B rows 250 m


November 25, 2022

20 minutes, for quality: 10 candle sticks Submax handstand hold10 bench shoot throughs 30-40 seconds reverse plank 45 seconds on, 45 seconds off x 12

CrossFit Lite: 11.25.22

2-3 rounds:30s cats and cows5 up and downdogs30s external rotation overhead reach (orange band) 2-3 rounds:10 wall hinges10 ring rows15 banded overhead reaches EMOM x

November 24, 2022

DROM + 2 sets of 5 reps, snatch deadlift *focus on posture and keeping the bar close + 5 sets of 3 reps, building to


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