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 – May 29, 2023

Core work: 3×100’ OH KB carry 20 Alt V up100’ FR KB carry 25-50’seal slider  Skill Bar muscle ups 4-5-6-7-8Jumping bar muscle upsWallballs x4 

May 29, 2023

Strength circuit A5 sets, 2 warm-up, 3 heavy, 45-seconds to complete the set, 30-seconds rest/transition:1. 6-8 back squat2. 8-12 dumbbell RDL3. 8/8 dumbbell reverse slider

May 26, 2023

20 minutes, for quality:10 reps per side, half kneeling band rotation10 reps per side, T-hip rotation10 reps per side, kettlebell windmill10 reps per side, floor


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