Friday, October 22nd

3 rounds:
10 alt. thoracic bridges
5/5 half get-ups
10/10 crossbody chops (outside leg up)
30s low bear shoulder taps
10/10 side lunge to curtsy lunge
5 sets:
8 barbell bent over rows
20 banded face pulls
– rest 60 seconds –
10 Minute AMRAP:
8 Kb Squat cleans
8 alt. KB halos
8 single arm Push-press Right
8 KB reverse lunges
8 single arm push-press LEFT


November 25, 2022

20 minutes, for quality: 10 candle sticks Submax handstand hold10 bench shoot throughs 30-40 seconds reverse plank 45 seconds on, 45 seconds off x 12

CrossFit Lite: 11.25.22

2-3 rounds:30s cats and cows5 up and downdogs30s external rotation overhead reach (orange band) 2-3 rounds:10 wall hinges10 ring rows15 banded overhead reaches EMOM x

November 24, 2022

DROM + 2 sets of 5 reps, snatch deadlift *focus on posture and keeping the bar close + 5 sets of 3 reps, building to


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