CrossFit Lite 15/12/14

Double under practice
Row technique – 10 minutes
Lengths of gym:
knee up, lunge
lunges with elbow to ankle
10 swing and squats
30 second plank
pushup protraction and retraction of scapula
Reverse lunges out of the rack
(back rack)
6 minute AMRAP:
10 kb swings
10 wallballs
10 situps


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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