Warmup:
800 m run
-3-way knee against the wall
-leg swings
-4 part squat
-reverse lunge with rotation
-lateral lunge to crossover
-quadruped t-spine rotations (focus on keeping the back flat/tight core)
-single leg deadlift with reach (reach hip back and reach forward)
-flat back shoulder flexion
-arm circles (10 each way/arm)
Lift:
front squats
8×3
WOD:
“Nasty Girls”
3 rounds for time of:
50 Squats (to a medicine ball)
14 pullups
20 kb swings
CrossFit Lite – June 7, 2023
20 min easy20 hollow rocks20 arch lifts45s mountain climbers45s Copenhagen plank L45s Copenhagen plank R 7 min amrap8 renegade row25’ broad jump8 ring row25’ broad
