CrossFit Lite – December 4, 2023

24 min Butts and Guts 
Front foot elevated Alt step back lunges
Ab wheel outs
Heavy DB hip thrusts
Alt V up
Alt goblet cossack squats
Reverse sit up

3 rounds 
12 calories 
50’ walking lunges
12 DB Deadlift 


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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