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


March 29, 2023

2 sets:10 reps per side, adductor dip10 reps per side, T-hip rotation10 reps alternating thoracic bridge 2 sets:10 reps per side, floor slider side lunge

CrossFit Lite – March 28, 2023

3 Rounds:45 each exercise– Side to side floor thrusters– Leg Raise to windshield wiper– Plank Bird Dogs– Hollow Lifts Half of THE SEVEN:7 rounds:4 HSPU4


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