Monday, November 29th

10 cat and cows
10 wall-angels
30s plate to chest hold
10 up and down-dogs
30s swimmers
10 plate bent over rows
5 Bench Press every 90 seconds x 8 (goal is 5 heavy sets)
2 rounds for time:
100 skips or Double unders
20 push-ups
15 barbell bent over rows


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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