Warm-up
Foam roll/Lacrosse ball upper back & Lats 3 min,
Stretch ankles 10s each x 3 each,
2 Rounds:
Dynamic soleus stretch x10,
Hip rotations on all fours x10,
Squat hip rotations x10
Strength
Back squat for heavy 2
WOD
AMRAP in 5 min:
10 Squat snatch 95/65,
10 Push press 95/65
REST 5 MIN
AMRAP in 5 min:
250m row,
10 Thrusters 95/65
REST 5 MIN
AMRAP in 5 min:
10 Burpees
10 Wall-balls
CrossFit Lite – March 24, 2023
Front Squat 8 X 3 Front squat @2220 on 1:30 21-18-15-12-9-6-3DB hang clean DB facing burpees
