Warmup:
Foam roll shoulders, upper mid back, lats, rhomboids
Partner assisted chest stretch
Slam balls against wall
10 overhead
10 underhand
10 side x2
10 behind the head
10 slam balls
Lift:
Push Jerk
5×5
WOD:
3 rounds for time:
Row 500 m
15 Dumbbell Bench Press
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
