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 – May 2, 2024
3 rounds :40 on :20 off Wide stance DBL KB Sumo DL Alt V up 4 point slider lunge R4 point slider lunge LPlank DB pull through Hip hiker