Dynamic mobility:
2 rounds:
Mountain climbers plus t-spine rotation 1 length of gym
Heel to floor stretch 1 length of gym
Then: hamstring stretches with bands
Lift:
3 x 12 same weight
deadlift
WOD: (20 minutes)
EMOM: 4 rounds:
6 shuttle sprints
hang from pull-up bar 10-30 seconds
6 deadlifts
20 air squats to a ball
30 second plank
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
