Warmup:
Coach 1:
(about 15 minutes each)
Arm bar
Turkish getups
Kettlebell cleans
Snatches
Coach 2:
7 way shoulder
Active shoulders
Hollow body/supermans
Beat swings
Lift:
strength circuit 5 rounds each:
push press x 5
bow and arrow x 5/arm
snow angels x 10
WOD:
3 minute AMRAP:
kettlebell shoulder to overhead
if you set the kettlebells down, your score goes back to 0!
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
