CrossFit Lite 11/08/15

Partner chest passes
band pull aparts in between
4 rounds:
6 – 1 ½ bench press
12 tricep bench dips
25 power balls (half squat and throw the ball up to the wall ball line)
Partner WOD: (Alternating rounds)
7 minute AMRAP:
10 overhead walking lunges
10 calories rowing
no rest, then:
7 minute AMRAP:
10 wallballs
knees to elbows


SWEAT 45 – February 23, 2024

10 min warmup2:00 easy cal 10 Up/ Down dog 8/8 Knee over toe 16 Banded Row 5 X 5 Min AMRAP 1 min in between5 Min AMRAP18 Cal 18 Alt

February 23, 2024

20 minutes, for quality:25-50′ floor slider seal walk10 ring swings10-20 seconds top of ring dip hold, into…10-20 seconds bottom of ring dip hold5 reps per


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