Thursday, January 27th

4 rounds:
1 minute calories
30s Banded March
1 minute kneeling alt. lunges
30s/side hip circles m(in bear position)
10 tricep bench reach backs

Front Squat
3 x 5 pause + build (moderate)
3 x 8 at same weight no pause

6 Minute AMRAP
6 step down box jumps
12 RUSSIAN KB swings


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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