CrossFit Lite – February 1, 2024

Butts and Guts circuit: 
3 rounds: :30on /:30off 30 min 
DB Box Step ups R 
DB Box step ups L
Lateral burpees
Slider lunge R
Slider lunge L 
Copenhagen Plank R
Copenhagen Plank L
Banded Good mornings 
KB dead bug 
Flutter kicks 

With a Partner: 10 rounds 
Standing Sled pull 50’
Backwards sled drag 50’
Partner accumulates calories while P1 Works the sled
Alternate rounds- 5 each 


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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