November 16, 2023

20 minutes, for quality:
10-20 seconds top of ring dip hold, into…
10-20 seconds bottom of ring dip hold
5 candle sticks
25-50′ slider seal walk
30-50 cross-over or backwards skips

Partner WOD:
Accumulate 100 bench press and 100 strict pull-ups
*One partner working at a time


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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