CrossFit Lite 27/07/15

Rowling with a partner!
-kb swings
-beat swings
lower pull
deadlifts 5×6 at same weight
20 minute AMRAP:
30 box jumps or step ups
30 kipping pull-ups, band, box, or ring rows
30 kb swings
30 reverse lunges (standing in the same spot / one leg at a time)
30 wall balls
30 burpees
30 double-unders (90 singles)


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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