Friday, November 12th

30s each Hip glides forward, hip dips, adductor stretch
+ 3 rounds:
5/5 lunge to high knee/jump/single leg box jump
3/3 3-point slider slide
10 Russian KB swings
Deadlift 6 x 6 (+ 3 warm – up sets)
4 sets:
6/6 Box step ups
15 shoulders elevateed glute bridges
4 sets:
30/30 Copenhagen Plank
– rest as needed –


March 29, 2023

2 sets:10 reps per side, adductor dip10 reps per side, T-hip rotation10 reps alternating thoracic bridge 2 sets:10 reps per side, floor slider side lunge

CrossFit Lite – March 28, 2023

3 Rounds:45 each exercise– Side to side floor thrusters– Leg Raise to windshield wiper– Plank Bird Dogs– Hollow Lifts Half of THE SEVEN:7 rounds:4 HSPU4


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