CrossFit Lite 16/12/14

Double under practice
Row technique- 10 minutes
7 way shoulder
Skill Work:
2 groups:
Group 1:
Beat swing/pullups/ring rows
Group 2:
kettlebell arm bars
turkish getups
8 minutes:
3 rounds:
10 wall balls
10 burpees
10 kb swings
max meters on rower with whatever time is left!


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

December 4, 2023

20 minutes, for quality (Partner):5 reps per side, thoracic bridge5 reps per side, T-hip rotation5 reps per side 1/2 kneeling partner medball throw 5 rounds,

December 1, 2023

Skill : wall walk 20 min for quality 20 plank Shoulder taps10 alt Seated DB strict press5 Down dog -plank-push ups 1-3 wall walk 15 – 9 –


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