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 – 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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