Warmup:
Foam Roll 10 minutes
Mobility: 2 rounds:
10 alternating pigeons
10 alternating groiners
10 lunges with a twist
10 dislocates
10 scorpions
Stretching:
modified pigeon stretch
90/90 quad stretch against wall
Lift:
5 rounds:
back squat x 5
wall ball x 10
WOD:
8 minute AMRAP:
Row 25 calories
100 double-unders
50 walking lunges
rest 4 minutes
Then… 3 rounds, for time:
row 10 calories
10 overhead squats
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
