CrossFit Lite – December 15, 2023

28 min Butts and guts 
DB plank pull through 
Single leg RDL R
Single leg RDL L
DB sit up and press
Slider bowler squat R
Slider Bowler squat L 
DB Thruster

6 min AMRAP 
Ascending by 2
DB box step overs 


SWEAT 45 – February 23, 2024

10 min warmup2:00 easy cal 10 Up/ Down dog 8/8 Knee over toe 16 Banded Row 5 X 5 Min AMRAP 1 min in between5 Min AMRAP18 Cal 18 Alt

February 23, 2024

20 minutes, for quality:25-50′ floor slider seal walk10 ring swings10-20 seconds top of ring dip hold, into…10-20 seconds bottom of ring dip hold5 reps per


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