CrossFit Lite 17/11/14

15 minute gymnastics warmup:
5 active shoulders
5 beat swings
5 inchworms with thoracic flexion
2 wall climbs or scale
5 slam balls with squat
5 standing broad jumps
15 minute technique work:
hang snatch
from the floor
3 rounds:
10 box jumps
10 slam balls
10 alternating dumbbell snatch
10 ring rows/pullups


February 22, 2024

From the floor:1-1-1-1-1 Strict press3-3-3-3 Push press5-5-5 Push jerk 10 minutes @continuous pace:10 barbell bent over rows30 seconds reverse plank 5 rounds, 30 seconds per

SWEAT 45 – February 21, 2024

10 min AMRAP warmup10/12 cal ski erg 5/5 single arm Kneeling DB press20 Banded pull aparts10Banded press  :45/:15 x 30Seated DB pressCalories Ring row caloriesDB chest fly 


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