November 26, 2021

Gymnastics tech: Rope climb
3 Rounds practice:
1-5 Rope climbs (For tech)
30s Handstand hold
10 Alt. Pistols
5 Rounds for time:
1-5 Rope climbs
12 Front squats
30 Double-unders
(16 minute cap)


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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