Thursday, December 2nd

2 rounds:
1 minute row
10 alt. Thoracic bridges
10 scap pull-ups
12-15 banded lat pull downs
10 hollow overhead reaches
A) 5 x 8-10 strict pull-ups @ 2121
– rest 90 seconds –
B) 3 sets: 10-15/arm bicep curls
For Time: (12 minute cap)
30 alt. DB snatches
500m Row
20 alt. DB snatches
400m Row
10 alt. DB snatches
300m Row


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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