CrossFit Lite 071114

Run 800 m
Front rack stretching, wrist stretching
hip mobility to the side and front with bands
Lift: 20 minutes of Olympic Weightlifting Clean and Jerks
hang cleans
from the floor
and push jerks overhead
Run 200 meters
25 pull-ups or ring rows
Run 400 meters
25 push-ups
Run 400 meters
25 sit-ups
Run 400 meters
25 air squats


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 –

March 4, 2024

In 8 sets, work to heavy set of 2 touch and go deadlift 10 minutes, continuous pace:10 goblet squats10 box hamstring curls 5 sets of

CrossFit Lite – March 4, 2024

Every 5:00 X 4 Sets 6 Back Squats 12 KB Sumo High Pull 16 Med ball Dead bugs 1500 m Row -(steady consistent pace)rest 1:30*then3 rounds(attempt to increase


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