CrossFit Lite (CFL) 250814

Bridge Run or Row
Skill Progressions
Group 1:
Double Unders
Go sequentially through:
Singles (focusing on driving from the wrists)
Singles with a bigger jump
Singles with a bigger jump and double under
Singles with doubles
Group 2:
Beat swing x 20 or
Knees to elbow on rings
Knees to elbow on bar
Toes to rings
Toes to bar
8 minute AMRAP:
10 handstand push ups (using boxes and variations)
20 double unders (60 singles)
10 kb swings
Rest 2 minutes
8 minute AMRAP:
10 pushups
20 wallballs
10 knees to elbow/ toes to bar / toes to rings/ ring rows


CrossFit Lite – December 4, 2023

24 min Butts and Guts :45/:15 Front foot elevated Alt step back lungesAb wheel outsHeavy DB hip thrustsAlt V upAlt goblet cossack squatsReverse sit up 3 rounds 12

December 4, 2023

20 minutes, for quality (Partner):5 reps per side, thoracic bridge5 reps per side, T-hip rotation5 reps per side 1/2 kneeling partner medball throw 5 rounds,

December 1, 2023

Skill : wall walk 20 min for quality 20 plank Shoulder taps10 alt Seated DB strict press5 Down dog -plank-push ups 1-3 wall walk 15 – 9 –


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