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


November 25, 2022

20 minutes, for quality: 10 candle sticks Submax handstand hold10 bench shoot throughs 30-40 seconds reverse plank 45 seconds on, 45 seconds off x 12

CrossFit Lite: 11.25.22

2-3 rounds:30s cats and cows5 up and downdogs30s external rotation overhead reach (orange band) 2-3 rounds:10 wall hinges10 ring rows15 banded overhead reaches EMOM x

November 24, 2022

DROM + 2 sets of 5 reps, snatch deadlift *focus on posture and keeping the bar close + 5 sets of 3 reps, building to


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