Warmup:
Upper body foam roll
7 way shoulder stretch
8 minute warmup: (start with an easy pace and build intensity over the 8 minutes)
5 shuttle runs
5 beat swings
5 bounding jumps
5 inchworms with a pushup
Technique Practice:
2 groups:
1. Pull-Ups
start with hollow body/ supermans 2 rounds 5/side
beat swings
bands if needed
2. Double Unders
3 rounds:
Stations: 1 minute on, 1 minute rest:
strict pullups
box jumps
walking lunges
situps with the option of a medicine ball
CrossFit Lite – March 29, 2023
12×2 EMOM Bench press Partner WODSplit Reps any way 100 Pushups150 calories200 sit ups250DU/ 500 singles
