November 3, 2021

Back squat @22X1, Build to a heavy 2
4 sets:
6/6 2KB Box step-up,
5 Barbell seated good morning @55X1,
Rest as needed
3 sets, 40s work, 20s rest:
1. Wide stand side-to-side KB pass
2. Rotational medball slam (20s R/L)
3. 2x Lunge + KB Halo
4. Medball cross-body lift (20s R/L)


November 25, 2022

20 minutes, for quality: 10 candle sticks Submax handstand hold10 bench shoot throughs 30-40 seconds reverse plank 45 seconds on, 45 seconds off x 12

CrossFit Lite: 11.25.22

2-3 rounds:30s cats and cows5 up and downdogs30s external rotation overhead reach (orange band) 2-3 rounds:10 wall hinges10 ring rows15 banded overhead reaches EMOM x

November 24, 2022

DROM + 2 sets of 5 reps, snatch deadlift *focus on posture and keeping the bar close + 5 sets of 3 reps, building to


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