Foam roll
upper mid back, lats, erectors, (posterior chain)
Warmup:
10 minutes ascending ladder:
1 turkish getup each arm
1 shuttle run
1 beat swing
…
2 turkish getup each arm
2 shuttle run
2 beat swing
WOD:
21 dumbbell thrusters
21 overhead walking lunges with dumbbells overhead
200 m row
rest 4 minutes
15 dumbbell thrusters
15 overhead walking lunges with dumbbells overhead
200 m row
rest 3 minutes
9 dumbbell thrusters
9 overhead walking lunges with dumbbells overhead
200 m row
CrossFit Lite – March 29, 2023
12×2 EMOM Bench press Partner WODSplit Reps any way 100 Pushups150 calories200 sit ups250DU/ 500 singles
