December 1, 2021

Bench press @21X1
Build to a heavy set of 6, then
4×4 at heavy 8 weight, rest 60s between sets
5×10 Strict pull-ups
Rest 60s between sets
3 Rounds:
10 Push-ups over plate AFAP
20 Light DB pull-overs
Rest 60-90s
100 Band pull-a-parts


March 29, 2023

2 sets:10 reps per side, adductor dip10 reps per side, T-hip rotation10 reps alternating thoracic bridge 2 sets:10 reps per side, floor slider side lunge

CrossFit Lite – March 28, 2023

3 Rounds:45 each exercise– Side to side floor thrusters– Leg Raise to windshield wiper– Plank Bird Dogs– Hollow Lifts Half of THE SEVEN:7 rounds:4 HSPU4


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