CrossFit Lite 24/11/14

Foam roll – focus on mid back, lats, shoulders, pecs. Posterior chain.
7 way shoulder
“Bring Sally Up”
Every time the song say ‘up’ you press 5lb plates, or dumbbells.
Bench press
Row 300 meters
Push press, 20 reps
Row 300 meters
Push press, 15 reps
Row 300 meters
Push press, 10 reps
Row 300 meters
Push press, 5 reps


December 9, 2022

8 sets, every 1:30: 3 push press, start @7-8/10, add 0-10lbs per set 4 sets, heavy across: 6-8 ring dips 12 heavy dumbbell pull-overs 90-seconds

December 8, 2022

20 minutes, for quality: 30 seconds hollow hold 30 seconds reverse plank hold 10-20 seconds top of ring dip hold 10-20 seconds bottom of ring

December 7, 2022

EMOM x6: 2 drop snatch or snatch balance 2 tall snatch or dip snatch + 6 minutes to build to a heavy set for the


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