Warmup:
1.Foam Roll
-upper mid back
-lats and shoulders
2. 5 minute ascending:
1 burpee
1 slamball
1 shuttle run
…
2 burpees
2 slamballs
2 shuttle runs
…
Lift:
3 rounds:
10 dumbbell push press
10 pushups
10 dumbbell rollovers
WOD:
2 rounds:
60 sec on/ 60 sec rest:
row for calories
STEP DOWN box jumps (no bounding)
db push press
situps
CrossFit Lite – March 29, 2023
12×2 EMOM Bench press Partner WODSplit Reps any way 100 Pushups150 calories200 sit ups250DU/ 500 singles
