Thursday, October 14th

3 rounds:
Plank sled pull with arms
30/30 heavy suitcase carry
10/10 single leg V-ups
8/8 landmine row
20 alt. Wide stand Wood Choppers
5 sets:
5 x 8-10 strict pull-ups @21X1 (band below feet)
– rest 60 seconds-
4 sets: 10 alt. groiner row rotations
– rest 60 seconds –
shuttle runs
DB Bent Over Rows


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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