October 6, 2021

Bent over row @20X2, Build to a heavy 5
4 sets:
8-10 Strict pull-ups @21X1,
30s Plate to chest hold,
Rest as needed
4×20 Chest supported pronated grip DB rows,
Rest 60s
5 sets, 60s on, 30s off:
Dragon flies


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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