Warm-up
Row 1000m,
10 Alternating deep lunges,
10 Alternating pigeons,
10 Fire hydrants,
10 Thoracic bridge
Strength
20 rep power clean TnG, rest 6 min x2
WOD
3 Sets:
Row 300m@90%,
Rest 30s
200m@95%,
Rest 30s
100m@100%
Rest 4 min
CrossFit Lite – March 30, 2023
2-16 Ascending reps +2/roundPistolsHanging weighted knee raise 5 rounds for quality12 Gorilla Row8 Heel elevated KB squat12 Ring rowPlank Hold ALAP
