December 2, 2022

20 minutes, for quality:
25-50 feet, floor slider seal walk
3-5 rope climbs, floor to standing
10-20 seconds top of ring dip hold into 10-20 seconds bottom of ring dip hold

1 minute on, 1 minute off x 10 sets (5 rounds):
1. 30 seconds calories + max burpees
2. 30 seconds calories + box jump overs


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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