Monday, November 1st

12 Minutes:
10 pass throughs
5 table top stretches
10 candle sticks (elevated mats)
10 hollow overhead reaches
10s top of dip and bottom of dip hold
EMOM x 10:
1. 30-40s skipping
2. 10-15 knees to chest/toes to bar
10 – 1
Ski Erg Calories
Pike HSPU OR push-up to down dog


CrossFit Lite – September 22, 2023

Barbell power clean4 sets: 1 Clean DL to pockets1 Clean pull Emom 6 1 Power clean   3 rounds 20 min time cap 50 deadlifts 50 wall balls400m runmax power cleans

September 22, 2023

Front squat @22X1, build to a heavy set of 2 for the day  1-2 warm-ups + 3 heavy sets across: 8 barbell good mornings 3 heavy

CrossFit Lite – September 21, 2023

Tabata:SET 1 Odd: Hollow HoldEven: Arch Hold SET 2Odd: Plank Even: Wall sit 2:00 on 1:00 Off X10 sets:6 Slam ball/ lateral box jump over/ burpeeMax calories


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