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


CrossFit Lite – March 5, 2024

Skill Handstand Pushups  2 rounds for time:30 cal row20 Air squats 10 Handstand push ups (Or progression)  Rest 2:00 2 rounds for time 10 Handstand push ups 20

March 5, 2024

Skill: Ring muscle-ups Ever 2:00 x 5 sets (10 minutes):1-5 ring muscle-upsEasy machine in remaining time 3 rounds for time:3 push-ups3 pull-ups10 overhead walking lunges

SWEAT 45 – March 4, 2024

5 rounds :45 on/:30 off Sumo DLAb wheel outsHeavy banded good morningsDB weighted sit ups ( can have toes under DB)Goblet cossack squats  6 min amrap3/side –


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