Wednesday, November 10th

3 rounds:
10 groiner Rotate
30s/side single arm front rack march
10/10 Pallof Reach + Press
10 push-up toe touches
5/5 Deadbugs with ball
5 sets:
Bent over row x 8
20 band pull aparts
3 rounds:
On the RIGHT side:
5 KB suitcase deadlift, 5 Kb cleans, 5 front squats, 5 presses, 5 thrusters
Repeat on the LEFT SIDE
1 minute alt. plank arm circles


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


Fill out the form below

Learn more about how joining our community can help you reach your health and fitness goals.