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


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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