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
Front squat for heavy 2
WOD
60s/60s
Step-down box jumps,
Burpees over bar,
Double-unders,
Power cleans,
Push Press 85/55 x3
CrossFit Lite – September 22, 2023
Barbell power clean4 sets: 1 Clean DL to pockets1 Clean pull Emom 6 1 Power clean 3 rounds 20 min time cap 50 deadlifts 50 wall balls400m runmax power cleans
