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 – April 23, 2024
1 warm up 3 heavy sets 8 strict press16 alt cossack lunges10 banded pull through 1 warm up 3 heavy sets8 Push press 8 bent over row 10/10