Thursday, November 4th

30s WORK/10s REST x 3:
1. ski erg
2. flat back overhead reaches
3. “W’s”
4. push-up toe touches
5. pass throughs
5 sets:
6 strict press
10/10 single arm banded rows
EMOM x 20:
1. 8-12 calories
2. 8-12 step down box jumps
3. 12-16 alt. DB snatches
4. 30s walking lunges


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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