CrossFit Lite – May 25,2023

Partner core work:
P1- 20 HKR
P2 -holds plank
P1 – 20 Alt V up
P2 – Hangs from bar
P1 – 20 mountain climbers
P2 – Holds V sit

30 min clock 
P1 runs 200m with med ball
P2 AMRAP thrusters – empty bar
P1 skips 150
P2 Slamball over the shoulder
P1 runs 200 with med ball
P2 AMRAP ring rows/pullups
P1 Skips 150
P2 AMRAP wallballs 
Go back to start and switch rolls 


CrossFit Lite – April 23, 2024

1 warm up 3 heavy sets 8 strict press16 alt cossack lunges10 banded pull through  1 warm up 3 heavy sets8 Push press 8 bent over row 10/10

April 23, 2024

10 minute ascending ladder, for quality:1-2-3-4-etc. unbroken kipping pull-ups1-2-3-4-etc. unbroken push-ups*At the point where you are unable to complete the reps ‘unbroken’ reduce by one

SWEAT 45 – April 22, 2024

Cardio circuit  20s on 10s off -3 min per movement 6x each movement before moving to the nextWall balls caloriesBurpeecaloriesSkippingCalories PullupscaloriesBox jumpsCalories 


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