October 12, 2021

20 min easy(5 rounds), 30s @each, 10s transition:
Thoracic bridge,
Alternating KB Halo,
Alternating low bear taps,
Cross-body KB swings (Right),
Alternating step-back lunge with KB,
Cross-body KB swings (Left)
3 sets, 6 minutes on, 2 minutes off:
10 Wallballs,
8 Toes to bar,
6 Power cleans,
4 Bar facing burpees


CrossFit Lite – September 25, 2023

Skill: Kipping Pullups  Emom 310 ring rowEmom 43 strict pullup Emom 53-5 kipping or progression  21-15-9 Wall balls Calories  *Finisher:50 jump lunges

September 29, 2023

EMOM x6: 1-5 ring muscle-ups or progression For time:50 double-unders40 alternating weighted box step-ups30 push-ups50 double-unders20 alternating weighted box step-ups15 push-ups50 double-unders10 alternating weighted box

September 25, 2023

EMOM x20 minutes, for quality:1. 30s alternating plank shoulder taps2. 30s reverse plank hold3. 10-20 seconds top of dip hold into 10-20 seconds bottom of


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