Monday, October 18th

12 minutes:
30s cats and cows
30s/side adductor stretch
10 seated good mornings (with KB)
10 alt. side lunges with KB
30s alt. deadbugs
Sumo Deadlift
8 x 3
(5+ working sets)
20 minutes:
100′ backwards sled pull
20 ring rows
20 weighted step ups
1 minute plank


CrossFit Lite – December 5, 2023

EMOM 10 3 BB DL3 hang power clean 3 Push press  20 min AMRAP10 Heavy russian twists 10 renegade row 10 candlestick to jump up 10 Donkey kick 

December 5, 2023

Skill: Butterfly pull-ups EMOM x5:5-10 butterfly pull-ups or progression Or Coach’s choice practice 6 rounds for time25′ overhead walking lunge with a plate8 burpees onto

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


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