CrossFit Lite 25/05/15

Foam roll lats and upper back
Running drills
Band pull aparts: 10 across the chest, 10 from overhead to chest
4 rounds:
6 strict pull-ups with assistance (box)
12 bent over rows
25 band pull aparts
AMRAP 20 minutes:
400 m run
max set pull-ups or ring rows


December 6, 2022

8 sets, every 1:30: 3 front squats @20X1, start @7-8/10, add 0-10lbs per set Every 4:00 x4 sets: 5-4-3-2-1 reps of Barbell bent over rows

December 5, 2022

20 minutes, for quality: 10 reps per side, adductor dip 10 reps per side, T-hip rotation 10 reps alternating, 90/90 hip swivels *no hands! 10

December 2, 2022

20 minutes, for quality: 25-50 feet, floor slider seal walk 3-5 rope climbs, floor to standing 10-20 seconds top of ring dip hold into 10-20


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