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 – 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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