CrossFit Lite 25/11/14

Core brace x 5 rounds of 5/5
10 minutes:
10 shuttle runs
10 kettlebell swings and squats
10 beat swings
Bergener Warmup
10 minute EMOM:
hang clean
front squat
push press
Rest 2 minutes
5 minute EMOM:
6-10 burpees over the bar


November 25, 2022

20 minutes, for quality: 10 candle sticks Submax handstand hold10 bench shoot throughs 30-40 seconds reverse plank 45 seconds on, 45 seconds off x 12

CrossFit Lite: 11.25.22

2-3 rounds:30s cats and cows5 up and downdogs30s external rotation overhead reach (orange band) 2-3 rounds:10 wall hinges10 ring rows15 banded overhead reaches EMOM x

November 24, 2022

DROM + 2 sets of 5 reps, snatch deadlift *focus on posture and keeping the bar close + 5 sets of 3 reps, building to


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