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Warm-up
3 Rounds:
5 toes to bar
5 swimmers
10 good mornings with band
THEN
Light hip stretching
Strength
Overhead Squat
On 90s timer starting light, build to 3 rep max
WOD
2 Rounds:
500m row
10 DB Thrusters
20x gym shuttle run
10 DB Push-up/Row

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CrossFit Lite – September 25, 2023

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EMOM x20 minutes, for quality:1. 30s alternating plank shoulder taps2. 30s reverse plank hold3. 10-20 seconds top of dip hold into 10-20 seconds bottom of

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