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


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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