Warm-up
45s @ each:
Waiters walk,
Hip flexor stretch,
Goblet squats,
Plank,
Goblet swings,
Push-up changes,
Goblet swings,
One arm rows,
Spiderman push-ups,
KB good mornings,
1/2 Getups,
Hip flexor stretch
Strength
Power clean + Hang Clean + 2 Pause Jerks
WOD
Every 30s for 12 minutes
A1.6-10 Chest to bar pull-ups,
A2.6-10 Ring dips
B.1-10-1 Unbroken KB swings
CrossFit Lite – March 29, 2023
12×2 EMOM Bench press Partner WODSplit Reps any way 100 Pushups150 calories200 sit ups250DU/ 500 singles
