CrossFit Lite 10/02/15

Week 7 Strict Pull-up Progression
Core brace x 5 rounds of 5/5
10 minute warmup:
5 shuttle runs
5 relax to hollows
5 kettlebell swing with a squat (swing then squat =1)
5 active shoulders
5 beat swings
Skill work: 5 minutes:
Double unders
Burgener Warm-up for Snatch
Amanda (and then some!)
9-7-5 reps for time of:
burpee pull-ups
squat snatches
calories on the rower


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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