Warm-Up
Foam roll hips/legs
Band traction @ hip
Alternating Groiner
Alternating pigeon
Walking heel grab
Walking pigeon
Deep cossack squat
Rotating sumo squat
Duck walk
Stretch shoulders
Strength
Bear complex 1RM
Power clean
Front squat
Push press
Back squat
Push press
WOD
AMRAP in 5 min:
5 Ground to overhead
20 Double unders
Rest 2 minutes
AMRAP in 5 min:
10 Bar facing burpees
10 Wallballs
Rest 2 min
AMRAP in 5 min:
6 Toes to bar
6 Front squats
CrossFit Lite – March 29, 2023
12×2 EMOM Bench press Partner WODSplit Reps any way 100 Pushups150 calories200 sit ups250DU/ 500 singles
