Warm-up
3 x Alternating arm/leg plank x 5/side
Light hip and glute stretching
Butt kickers
High Knees
Kareeoka
Power Skips
Shoulder internal rotation band distraction
Strength
Bench Press vs. bands Heavy 1
WOD
“Jackie”:
1000m Row,
50 Thrusters @45lbs,
30 Pull-ups
Cash-out
3x AMRAP T2B, 90s rest between
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
