Thursday, November 18th

3 rounds:
1 minute ski erg
1 minute wrist/forearm stretche
10 thoracic bridges
10 box shoot throughs
1/1 box around the worlds
Handstand Balance Technique
EMOM x 8:

1. long seated plate press
2. Pike HSPU
For Time:
300m row
10 burpees
200m Row
20 burpees
100m Row
30 burpees


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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