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 – May 29, 2023

Core work: 3×100’ OH KB carry 20 Alt V up100’ FR KB carry 25-50’seal slider  Skill Bar muscle ups 4-5-6-7-8Jumping bar muscle upsWallballs x4 

May 29, 2023

Strength circuit A5 sets, 2 warm-up, 3 heavy, 45-seconds to complete the set, 30-seconds rest/transition:1. 6-8 back squat2. 8-12 dumbbell RDL3. 8/8 dumbbell reverse slider

May 26, 2023

20 minutes, for quality:10 reps per side, half kneeling band rotation10 reps per side, T-hip rotation10 reps per side, kettlebell windmill10 reps per side, floor


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