5 minutes Foam Rolling
7 way shoulder stretch
Warmup:
1 minute AMRAP
burpees
1 minute AMRAP
squats
1 minute AMRAP kb swings
5 rounds not for time.
5 strict pullups
5 GHD situps
5 bent over rows
(barbells)
5 partner dumbbell situps
WOD:
4 rounds:
7 box jumps
7 pushups
7 dumbbell snatch
7 ring rows/pullups
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
