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 – April 16, 2024
3 rounds :40 on :20 off Heavy KB russian swings Ab roll out Slider bowler squat RSlider bowler squat L Heavy KB side bends RHeavy KB sid bends L Sumo
