CrossFit Lite 07/07/15

Shoulder circuit:
Group 1:
Foam roll upper mid back, lats and shoulders
T-spine lacrosse ball rolling
Group 2:
Holding for 1 minute each.
Pec stretch
Crane stretch
Lat’s stretch
Dynamic Mobility:
lunge with a twist
lunge with elbow to ankle reach
reverse inchworms
“Crain” with a twist:
30 minute AMRAP:
20 push-ups
50 m run
20 deadlifts
50 m run
20 box jumps
50 m run
20 burpees
50 m run
20 wall-balls
50 m run
20 pull-ups/ring rows
50 m run


CrossFit Lite – December 4, 2023

24 min Butts and Guts :45/:15 Front foot elevated Alt step back lungesAb wheel outsHeavy DB hip thrustsAlt V upAlt goblet cossack squatsReverse sit up 3 rounds 12

December 4, 2023

20 minutes, for quality (Partner):5 reps per side, thoracic bridge5 reps per side, T-hip rotation5 reps per side 1/2 kneeling partner medball throw 5 rounds,

December 1, 2023

Skill : wall walk 20 min for quality 20 plank Shoulder taps10 alt Seated DB strict press5 Down dog -plank-push ups 1-3 wall walk 15 – 9 –


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