Warm-up
Glute stretch to cossack,
Hip Flexor stretch,
Goblet swing x10,
Goblet squat x10,
Glute stretch to cossack
Strength
A1.Squat 5×8,
A2.Weighted strict pull-ups 5×8
WOD
For time:
1000m Row,
50 KB Swings,
40 Push-ups,
30 Wallball,
20 Toes to bar,
10 Muscle-ups
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
