CrossFit Lite 26/06/15

Musical Medicine Balls
Quad stretches
4 rounds:
6 goblet squats
12 reverse lunges/leg
25 hip thrusts against bands
Partner WOD!
10 minutes AMRAP:
Partner 1 hangs from pullup bar, or from rings, other partner 2 does 5 burpees
*Switch for 10 minutes – see how many burpees you can accumulate!*
THEN… 1 round together:
While partner does a sled pull, other partner chips away at:
50 dumbbell thrusters
100 situps
You can switch sleds and reps as many times as you can before you’re done!


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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