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


CrossFit Lite – June 7, 2023

20 min easy20 hollow rocks20 arch lifts45s mountain climbers45s Copenhagen plank L45s Copenhagen plank R 7 min amrap8 renegade row25’ broad jump8 ring row25’ broad

June 7, 2023

Every 75 seconds x 4 sets:6 snatch grip push press6 overhead squats Every 75 seconds X 4 sets:4 dip snatch 4 overhead squats Every minute, on

CrossFit Lite – June 6, 2023

Strict Push/Pull:12 min Emom:10 Ring pulls8-10 pushups5-8 strict bar pullups8-10 strict ring dips  12 min ascending3 front squats3 jumping pull ups6/69/912/12


Fill out the form below

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