Warm-up
Dynamic mobility:
Knee grab down and back,
Heel grab down and back,
Sumo squat down and back,
Cossack squat x10/side
Strength
Back squat 5@80%, 3@85%, AMRAP@90%
*Alternate with 5 weighted chin-ups every set
WOD
1K Row immediately followed by
21-15-9 of:
KBS, 70/53
Burpees
CrossFit Lite – April 18, 2024
Buy in 100 Partner med ball sit upsEmom both partners do 5 med ball cleans I go you go full rounds 30x (15 each) DB 4 devils press4 thruster4