Warm-up
Hip and shoulder circuit:
Alternating step-ups x10,
Alternating pigeon x10,
Cossack squat x10,
Strength
Back squat 3@75%, 3@80%, AMRAP@85%
WOD
15-12-9
Row for cals,
Hang squat clean,
Burpees,
Toes to bar
CrossFit Lite – March 30, 2023
2-16 Ascending reps +2/roundPistolsHanging weighted knee raise 5 rounds for quality12 Gorilla Row8 Heel elevated KB squat12 Ring rowPlank Hold ALAP
