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 – September 22, 2023

Barbell power clean4 sets: 1 Clean DL to pockets1 Clean pull Emom 6 1 Power clean   3 rounds 20 min time cap 50 deadlifts 50 wall balls400m runmax power cleans

September 22, 2023

Front squat @22X1, build to a heavy set of 2 for the day  1-2 warm-ups + 3 heavy sets across: 8 barbell good mornings 3 heavy

CrossFit Lite – September 21, 2023

Tabata:SET 1 Odd: Hollow HoldEven: Arch Hold SET 2Odd: Plank Even: Wall sit 2:00 on 1:00 Off X10 sets:6 Slam ball/ lateral box jump over/ burpeeMax calories


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