CrossFit Lite 24/06/15

Gymnastics Warmup:
high knees
butt kickers
bear crawl
crab walk
duck walk
beat swings
knees to elbow
Technique Practice:
Burgener Warmup
WOD: 12 minutes:
50 double unders/150 singles
15 ring rows/knees to elbow/toes to bar
15 hang squat cleans


CrossFit Lite – March 5, 2024

Skill Handstand Pushups  2 rounds for time:30 cal row20 Air squats 10 Handstand push ups (Or progression)  Rest 2:00 2 rounds for time 10 Handstand push ups 20

March 5, 2024

Skill: Ring muscle-ups Ever 2:00 x 5 sets (10 minutes):1-5 ring muscle-upsEasy machine in remaining time 3 rounds for time:3 push-ups3 pull-ups10 overhead walking lunges

SWEAT 45 – March 4, 2024

5 rounds :45 on/:30 off Sumo DLAb wheel outsHeavy banded good morningsDB weighted sit ups ( can have toes under DB)Goblet cossack squats  6 min amrap3/side –


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