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 – 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
