CrossFit Lite 061014

12 minute warm-up:
200 m run or row
hip flexor stretch against wall
standing knee grab and walking lunges
walking lunges with twist
walking lunges with pigeons
Front rack walking lunges (with the fat bar)
Build in weight
Length of gym
12 minute AMRAP:
10 wallballs
10 burpees
10 situps
4 minutes rest
12 minute AMRAP:
10 toes to bar/toes to rings/ring rows
10 pushups
10 air squats


December 6, 2022

8 sets, every 1:30: 3 front squats @20X1, start @7-8/10, add 0-10lbs per set Every 4:00 x4 sets: 5-4-3-2-1 reps of Barbell bent over rows

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


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