Tuesday, November 2nd

4 rounds:
10 alt. thoracic bridges
Bottoms up 90 carry 50′ RIGHT
10 bent over rows RIGHT
10 KB halos
KB bottoms up 90 Carry LEFT
10 bent over rows LEFT
Strict Pull-Ups
5 x 6-8
– rest 60 seconds –
5 Rounds:
10/10 Single-arm DB Push-Press
hand over hand sled pull 100′
10/10 single arm ring row
50′ bear crawl


January 27, 2023

2 sets:30 seconds cat/cow20 seconds hollow hold or progression20 seconds FLR 3 sets:25-50′ seal slider walk10 long sitting plate press 3 sets, for quality:5 candle

CrossFit Lite – January 26, 2023

20 min Easy:10 Side plank banded row/ side10 slider hamstring curls:30 hollow hold10 Curtsey lunge/side 3 sets building20 single-DB FR step back lunges 5 min


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