CrossFit Lite 27/01/15

Strict Pullup Progression
Week 5
2 rounds: (as a group)
200 m row
20 second plank
10 pigeons
10 groiners
10 scorpions
Lift: 5 rounds:
deadlift x 5
band exercises with small orange bands:
snow angel
bow and arrow
tiger walks
Partner WOD: 15 minute AMRAP alternating…
400 m row
While other partner rows:
A. Goblet squats
B. Pullups/ ring rows
C. Plank


February 22, 2024

From the floor:1-1-1-1-1 Strict press3-3-3-3 Push press5-5-5 Push jerk 10 minutes @continuous pace:10 barbell bent over rows30 seconds reverse plank 5 rounds, 30 seconds per

SWEAT 45 – February 21, 2024

10 min AMRAP warmup10/12 cal ski erg 5/5 single arm Kneeling DB press20 Banded pull aparts10Banded press  :45/:15 x 30Seated DB pressCalories Ring row caloriesDB chest fly 


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