Tuesday, October 12th

15 minutes (2 rounds):
1 minute 90/90 hip swivel + 30s/side rotations
1 minute dowel reach backs on bench
30s/side ankle over toe lunges (foot on bench)
1 minute alt. T-spine rotations
10/10 Glute slide curls
Front Squat 8 x 4
– 90 seconds rest (4+ heavy sets)
4 sets:
8/8 weighted DB box step ups
20 Russian KB swings
5 sets: 30s/side side plank banded rows


CrossFit Lite – December 5, 2023

EMOM 10 3 BB DL3 hang power clean 3 Push press  20 min AMRAP10 Heavy russian twists 10 renegade row 10 candlestick to jump up 10 Donkey kick 

December 5, 2023

Skill: Butterfly pull-ups EMOM x5:5-10 butterfly pull-ups or progression Or Coach’s choice practice 6 rounds for time25′ overhead walking lunge with a plate8 burpees onto

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


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