Friday, December 3rd

3 rounds:
10 straddle sit ups
5 inchworm push-ups + 5 inchworm snap ups
5/5 single arm prone circles
10 hollow banded pressed (with dowel)
Toes 2 Bar Technique
EMOM x 15:
1. 2-3 wallclimbs
2. 30s easy shuttle runs
3. 5-10 toes to bar
8 min AMRAP:
30 burpess
30 jumping switch lunge
30 ring rows


CrossFit Lite – June 7, 2023

20 min easy20 hollow rocks20 arch lifts45s mountain climbers45s Copenhagen plank L45s Copenhagen plank R 7 min amrap8 renegade row25’ broad jump8 ring row25’ broad

June 7, 2023

Every 75 seconds x 4 sets:6 snatch grip push press6 overhead squats Every 75 seconds X 4 sets:4 dip snatch 4 overhead squats Every minute, on

CrossFit Lite – June 6, 2023

Strict Push/Pull:12 min Emom:10 Ring pulls8-10 pushups5-8 strict bar pullups8-10 strict ring dips  12 min ascending3 front squats3 jumping pull ups6/69/912/12


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