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


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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