CrossFit Lite 21/11/14

Song: Roxanne
Every time you hear, Roxanne, you have to do a sprint – one length of the gym.
Posterior Chain Warmup:
Core brace 3 rounds of 5 on/5 off
5 inchworms with pushups
ostrich walk with 20 touches
deadlift 1 RM
3 sets of 5
3 sets of 3
3 sets of 1
(last time was August 17th)
Partner workout!
10-1 deadlifts
sled pull forward one length of gym, backwards another
(alternate rounds)


CrossFit Lite – December 5, 2023

EMOM 10 3 BB DL3 hang power clean 3 Push press  20 min AMRAP10 Heavy russian twists 10 renegade row 10 candlestick to jump up 10 Donkey kick 

December 5, 2023

Skill: Butterfly pull-ups EMOM x5:5-10 butterfly pull-ups or progression Or Coach’s choice practice 6 rounds for time25′ overhead walking lunge with a plate8 burpees onto

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


Fill out the form below

Learn more about how joining our community can help you reach your health and fitness goals.