Thursday, December 9th

3 rounds:
30s German Arm swings
30s swimmers
30s seated floor press hold
3 rounds:
10 KB RDL’s +
10 single arm alt. KB rows
5 sets:
8 bent over rows into 30 second active shoulder hang
12 Min AMRAP:
20 alt. DB snatches
10 shuttle runs
20 ring rows
10 step down box jumps


CrossFit Lite – December 4, 2023

24 min Butts and Guts :45/:15 Front foot elevated Alt step back lungesAb wheel outsHeavy DB hip thrustsAlt V upAlt goblet cossack squatsReverse sit up 3 rounds 12

December 4, 2023

20 minutes, for quality (Partner):5 reps per side, thoracic bridge5 reps per side, T-hip rotation5 reps per side 1/2 kneeling partner medball throw 5 rounds,

December 1, 2023

Skill : wall walk 20 min for quality 20 plank Shoulder taps10 alt Seated DB strict press5 Down dog -plank-push ups 1-3 wall walk 15 – 9 –


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