CrossFit Lite- January 2 – 2015!!! Happy New Year !!!

Strict Pull-up Progression
Week 1
Shoulder circuit:
7 way shoulder
hanging shoulder circles
snow angels x 10
inchworms with pushups
Strength:5 rounds:
Bench press
x 5
Alternating with
incline sit-ups on GHD
x 10
6 minute ASCENDING ladder:
1 dumbbell thruster
1 farmers carry length of gym
2 dumbbell thrusters
2 farmers carry lengths of gym


February 22, 2024

From the floor:1-1-1-1-1 Strict press3-3-3-3 Push press5-5-5 Push jerk 10 minutes @continuous pace:10 barbell bent over rows30 seconds reverse plank 5 rounds, 30 seconds per

SWEAT 45 – February 21, 2024

10 min AMRAP warmup10/12 cal ski erg 5/5 single arm Kneeling DB press20 Banded pull aparts10Banded press  :45/:15 x 30Seated DB pressCalories Ring row caloriesDB chest fly 


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