March 26, 2024

20 minutes, for quality:
5/5 thoracic bridge
5/5 half Turkish getups
3/3 rotational medball slams
5/5 floor slider side lunge-bowler squat
5/5 reverse lunge to high knee jump
10 alt medball heiden jumps

5 rounds for time:
30 calories
20 wallballs
15 pull-ups

OR

5 rounds for time:
24 calories
16 wallballs
12 pull-ups

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3 X Tabata = 12 min DB Push press Air squat  Bent over DB row Step back lunges DB hang clean Cossack squats  Machine intervals 4 x 2:30work/ rest 1

CrossFit Lite – April 19, 2024

20 min for quality :20 Hollow hold 5 Candlesticks :20 Arch hold 10 Ring swings :20 Reverse plank hold 10 Bench shoot through 50 40 30 20 10 Double unders 10 8

April 19, 2024

20 minutes, for quality:5 reps per side, thoracic bridge5 reps per side, half kneeling wall windmill5 reps per side, rotational medball slam5 reps per side,

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