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 – September 25, 2023
Skill: Kipping Pullups Emom 310 ring rowEmom 43 strict pullup Emom 53-5 kipping or progression 21-15-9 Wall balls Calories *Finisher:50 jump lunges
