January 13, 2022

Gymnastics strength
3 sets:
30s Cat/Cow
30s Hollow hold
3 sets:
30s Standing hip circles
30s Seated Russian twist
3 sets:
5 R/L KB or DB Windmill
10 minutes, continuous movement:
10 Alternating curtsy lunges
10 Push-ups to down dog
10 Alternating side lunges
10 Alternating thoracic bridges


CrossFit Lite – December 4, 2023

24 min Butts and Guts :45/:15 Front foot elevated Alt step back lungesAb wheel outsHeavy DB hip thrustsAlt V upAlt goblet cossack squatsReverse sit up 3 rounds 12

December 4, 2023

20 minutes, for quality (Partner):5 reps per side, thoracic bridge5 reps per side, T-hip rotation5 reps per side 1/2 kneeling partner medball throw 5 rounds,

December 1, 2023

Skill : wall walk 20 min for quality 20 plank Shoulder taps10 alt Seated DB strict press5 Down dog -plank-push ups 1-3 wall walk 15 – 9 –


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