CrossFit Lite 15/04/15

Junkyard dog warmup
need kb and band:
2 rounds:
kettlebell calf stretch
goblet squats with ankle stretching x 10
kettlebell swings x 10
tators x 10
front rack position stretch with band
Burgener Warmup with the empty bar (cleans)
Go over workout
Dirty 30 with a twist:
30 box jumps or step ups
30 jumping pullups
30 kb swings
30 walking lunges
30 hang power snatches
30 wall balls
30 burpees
30 double unders


CrossFit Lite – June 7, 2023

20 min easy20 hollow rocks20 arch lifts45s mountain climbers45s Copenhagen plank L45s Copenhagen plank R 7 min amrap8 renegade row25’ broad jump8 ring row25’ broad

June 7, 2023

Every 75 seconds x 4 sets:6 snatch grip push press6 overhead squats Every 75 seconds X 4 sets:4 dip snatch 4 overhead squats Every minute, on

CrossFit Lite – June 6, 2023

Strict Push/Pull:12 min Emom:10 Ring pulls8-10 pushups5-8 strict bar pullups8-10 strict ring dips  12 min ascending3 front squats3 jumping pull ups6/69/912/12


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