CrossFit Lite 21/01/15

Strict Pullup Progression
Week 4
Relay Race!
Lift:
Burgener warmup for snatch
WOD:
10 minute:
20 shuttle runs
THEN AMRAP:
10 hang snatch
10 burpees over the bar
Rest 3 minutes
10 minute:
20 shuttle runs
THEN AMRAP:
10 front squats
10 push press

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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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