CrossFit Lite 121114

1000 m row
hamstring stretch with bands
Core brace
3 rounds:
5sec on/5 sec off
Strength Circuit. 5 Rounds:
10 conventional deadlifts
10 sumo deadlifts
10 kb swings
(Rest 90 seconds between sets)
10 minute AMRAP:
5 deadlifts
5 burpees
30 skips (15 double unders)


CrossFit Lite – December 5, 2023

EMOM 10 3 BB DL3 hang power clean 3 Push press  20 min AMRAP10 Heavy russian twists 10 renegade row 10 candlestick to jump up 10 Donkey kick 

December 5, 2023

Skill: Butterfly pull-ups EMOM x5:5-10 butterfly pull-ups or progression Or Coach’s choice practice 6 rounds for time25′ overhead walking lunge with a plate8 burpees onto

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


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