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


March 29, 2023

2 sets:10 reps per side, adductor dip10 reps per side, T-hip rotation10 reps alternating thoracic bridge 2 sets:10 reps per side, floor slider side lunge

CrossFit Lite – March 28, 2023

3 Rounds:45 each exercise– Side to side floor thrusters– Leg Raise to windshield wiper– Plank Bird Dogs– Hollow Lifts Half of THE SEVEN:7 rounds:4 HSPU4


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