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


November 25, 2022

20 minutes, for quality: 10 candle sticks Submax handstand hold10 bench shoot throughs 30-40 seconds reverse plank 45 seconds on, 45 seconds off x 12

CrossFit Lite: 11.25.22

2-3 rounds:30s cats and cows5 up and downdogs30s external rotation overhead reach (orange band) 2-3 rounds:10 wall hinges10 ring rows15 banded overhead reaches EMOM x

November 24, 2022

DROM + 2 sets of 5 reps, snatch deadlift *focus on posture and keeping the bar close + 5 sets of 3 reps, building to


Fill out the form below

Learn more about how joining our community can help you reach your health and fitness goals.