Wednesday, November 17th

Warm -up
30s front rack stretch + 30s pec stretch
90/90 shin box x 30s
10/10 bowler squats
Active Hip flexor Stretch
eccentric Calf stretch
A) Front Squat 6 x 6
B) 4 sets:
8/8 single leg RDL
30s wallsit
– rest 60 seconds –
C) 5 sets:
30/30/30 side/front/side planks


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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