CrossFit Lite 24/04/15

Warmup- 3 minute AMRAP: Slam ball burpees ascending ladder
Technique work: Hinge pattern and kb swings
building in weight
5 Minute AMRAP:
5 slam balls
10 KB swings
20 skips (10 double unders)
Rest 3 minutes
5 minute AMRAP:
5 deadlifts
10 burpees over the bar
Rest 3 minutes
800 m run


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


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