CrossFit Lite 23/01/15

Strict Pullup Progression
Week 4
high knees
butt kickers
knee lift, lunge
lunge with a twist
Lift: 5 rounds:
front squats x 5
ring rows x 5
20 walking lunges with dumbbells in each hand (20 total, 10/leg)
20 situps
20 walking lunges w/ dumbbells
20 calories on the rower
20 walking lunges w dumbbells
20 situps
20 walking lunges with dumbbells


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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