January 17, 2022

Final at-home workout of the closure! We are STOKED to see you all tomorrow 😀
Warm-up, 2-3 sets or as needed:
60s alternating chest stretch
10 Plank to downward dog
3 sets:
8-12 Yoga push-ups
30s Reverse plank hold
5 sets:
10-15 Curls
10-15 Bench dips
10-15 Band rows
10 sets, 30s work, 10s rest:
Side plank band row (alternate sides or complete 5 sets on one side and then 5 sets on the other side)


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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