December 5, 2022

20 minutes, for quality:
10 reps per side, adductor dip
10 reps per side, T-hip rotation
10 reps alternating, 90/90 hip swivels *no hands!
10 reps per side, half-kneeling band rotation against wall
10 reps per side, wide stance band chop
1 per side, HEAVY Turkish get-up

2 rounds for time of:
50 wallballs
40/32 calories
30 alternating dumbbell snatches
20 toes to bar
10 heavy deadlifts (275/205)


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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