Monday, November 8th

2 Rounds:
30s/side 90/90 hip swivel
30s mini band march
30/side eccentric calf stretch
30s/side knees over toe lunges
2 rounds:
30s seated good mornings
10 dead bugs
Back Squat
4 x 8
For Time:
500m Row
50 Alt. weighted box step ups
50 ring rows


January 27, 2023

2 sets:30 seconds cat/cow20 seconds hollow hold or progression20 seconds FLR 3 sets:25-50′ seal slider walk10 long sitting plate press 3 sets, for quality:5 candle

CrossFit Lite – January 26, 2023

20 min Easy:10 Side plank banded row/ side10 slider hamstring curls:30 hollow hold10 Curtsey lunge/side 3 sets building20 single-DB FR step back lunges 5 min


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