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


December 6, 2022

8 sets, every 1:30: 3 front squats @20X1, start @7-8/10, add 0-10lbs per set Every 4:00 x4 sets: 5-4-3-2-1 reps of Barbell bent over rows

December 5, 2022

20 minutes, for quality: 10 reps per side, adductor dip 10 reps per side, T-hip rotation 10 reps alternating, 90/90 hip swivels *no hands! 10

December 2, 2022

20 minutes, for quality: 25-50 feet, floor slider seal walk 3-5 rope climbs, floor to standing 10-20 seconds top of ring dip hold into 10-20


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