December 9, 2022

8 sets, every 1:30:
3 push press, start @7-8/10, add 0-10lbs per set

4 sets, heavy across:
6-8 ring dips
12 heavy dumbbell pull-overs
90-seconds rest

5 sets:
30 seconds per side, side plank band row
15 seconds rest between sides


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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