CrossFit Lite 13/02/15

Warmup: 3 rounds:
2 lengths of gym with medicine ball, passing with a partner, first length is chest pass, second is overhead passing
5 beat swings
10 kb swings
Skill work – 5 minutes
Lift: 5 rounds:
5 deadlifts
10 kb swings
WOD: “Zembiec”
5 rounds for time of:
14 wallballs
7 burpees
300-meter row


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


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