December 1, 2022

6 sets, every 2:00:
4 deadlift @21X1 *not touch and go, start @7-8/10, add 0-10lbs per set

2 warm-up + 3 sets, heavy across:
12 steps 2KB front rack walking lunges
12 feet elevated ring rows
1-2 minutes rest between sets

3 sets, heavy across:
60 seconds heels elevated goblet squats @2020, into…
15 weighted situps
2 minutes rest


January 27, 2023

2 sets:30 seconds cat/cow20 seconds hollow hold or progression20 seconds FLR 3 sets:25-50′ seal slider walk10 long sitting plate press 3 sets, for quality:5 candle

CrossFit Lite – January 26, 2023

20 min Easy:10 Side plank banded row/ side10 slider hamstring curls:30 hollow hold10 Curtsey lunge/side 3 sets building20 single-DB FR step back lunges 5 min


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