Warm-up
20s on 40s off slam-ball + jump,
2 Rounds:
Knee grab + Lunge step + Twist x3/side,
Flat back shoulder flexion x10,
Plank 5s/5s x3
Strength
A.2 power cleans from floor, 2 from hang TnG
B.3 Sets: Power clean + 1 Press, 3 Push press, 5 Push jerk
WOD
Alternating tabatta:
Strict pullups/Ring dips
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
