CrossFit Lite 12/08/15

Upper body foam roll
7 way shoulder stretch
8 minute warmup: (start with an easy pace and build intensity over the 8 minutes)
5 shuttle runs
5 beat swings
5 bounding jumps
5 inchworms with a pushup
Technique Practice:
2 groups:
1. Pull-Ups
start with hollow body/ supermans 2 rounds 5/side
beat swings
bands if needed
2. Double Unders
3 rounds:
Stations: 1 minute on, 1 minute rest:
strict pullups
box jumps
walking lunges
situps with the option of a medicine ball


September 29, 2023

Skill: Ring muscle-ups EMOM x6: 1-5 ring muscle-ups or progression For time:50 double-unders40 alternating weighted box step-ups30 push-ups50 double-unders20 alternating weighted box step-ups15 push-ups50 double-unders10


Fill out the form below

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