CrossFit Lite 05/12/14

Foam Roll
Bear crawl fwd/bkwd
10 squats
Inchworm fwd/bkwd (half way)
10 squats
Pig in the middle!
Someone holds onto (10’s, 25’s, 35’s or 45’s) in the middle… everyone else is in a squat position. Pass the ball around until the person can’t hold onto the two weights in their hands.
back squat 5 x 8
Angie 0.5
50 pullups
50 pushups
50 situps
50 squats


December 5, 2022

20 minutes, for quality: 10 reps per side, adductor dip 10 reps per side, T-hip rotation 10 reps alternating, 90/90 hip swivels *no hands! 10

December 2, 2022

20 minutes, for quality: 25-50 feet, floor slider seal walk 3-5 rope climbs, floor to standing 10-20 seconds top of ring dip hold into 10-20

December 1, 2022

6 sets, every 2:00: 4 deadlift @21X1 *not touch and go, start @7-8/10, add 0-10lbs per set 2 warm-up + 3 sets, heavy across: 12


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