October 1, 2021

Sumo Deadlift @20X1, Build to a heavy 5
4 sets:
6-4-2 UNBROKEN 2KB Front squat + 25′ Farmers carry,
Rest 60-90s
AMRAP in 10 minutes:
10 Toes to bar,
25′ Single DB Overhead walking lunge R.,
10 Burpees,
25′ Single DB Overhead walking lunge L.


January 27, 2023

2 sets:30 seconds cat/cow20 seconds hollow hold or progression20 seconds FLR 3 sets:25-50′ seal slider walk10 long sitting plate press 3 sets, for quality:5 candle

CrossFit Lite – January 26, 2023

20 min Easy:10 Side plank banded row/ side10 slider hamstring curls:30 hollow hold10 Curtsey lunge/side 3 sets building20 single-DB FR step back lunges 5 min


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