CrossFit Lite 31/03/15

Cats, camels and neutral spine session.
Three rounds of 5/5
Squat mobility session!
lunge length of gym
lunge length of gym with thoracic twist
Each person can grab an ab-mat for their knees:
1 minute holds at each:
1 – lunge with arms outside of leg
2 – lunge with elbows towards floor
3 – lunge with hands on knee
Hold a counterpose for hamstrings
Split squats
4 sets of 8/leg
(stand in a split stance and lower yourself down until knee touches the ground)
Partner Workout: 5 rounds each
10 heavy back squats
prowler sprint (between speed bumps)
Rest while partner is going


CrossFit Lite – September 22, 2023

Barbell power clean4 sets: 1 Clean DL to pockets1 Clean pull Emom 6 1 Power clean   3 rounds 20 min time cap 50 deadlifts 50 wall balls400m runmax power cleans

September 22, 2023

Front squat @22X1, build to a heavy set of 2 for the day  1-2 warm-ups + 3 heavy sets across: 8 barbell good mornings 3 heavy

CrossFit Lite – September 21, 2023

Tabata:SET 1 Odd: Hollow HoldEven: Arch Hold SET 2Odd: Plank Even: Wall sit 2:00 on 1:00 Off X10 sets:6 Slam ball/ lateral box jump over/ burpeeMax calories


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