November 25, 2021

Bar dips @21X1
4×8, Build to a heavy set, then
3×5 at heavy 8 weight, rest 60s between sets
Bent over row 5×8 @21X1
3 Rounds:
12/12 HEAVY Single-arm DB row,
25 Band face pulls
5 Rounds, 30s work, 10s rest:
Alternating 3-point arm swing


March 29, 2023

2 sets:10 reps per side, adductor dip10 reps per side, T-hip rotation10 reps alternating thoracic bridge 2 sets:10 reps per side, floor slider side lunge

CrossFit Lite – March 28, 2023

3 Rounds:45 each exercise– Side to side floor thrusters– Leg Raise to windshield wiper– Plank Bird Dogs– Hollow Lifts Half of THE SEVEN:7 rounds:4 HSPU4


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