Warmup:
Dodgeball for 5-10 minutes!
left hand throwing
underhand throwing
right hand throwing
underhand throwing
Mobility in a circle:
5 inchworms with a pushup
5 dislocates
5 scorpions
Skill Session:
Pull-ups
start with hollow body/ supermans 2 rounds 5/side
beat swings
bands if needed
Rowing Technique
WOD:
Helen
3 rounds for time of:
Row 400 m
21 kb swings
12 pull-ups
CrossFit Lite – March 24, 2023
Front Squat 8 X 3 Front squat @2220 on 1:30 21-18-15-12-9-6-3DB hang clean DB facing burpees
