Roxanne!
Jumping Jacks
Rowling
Hinge Pattern Development:
10 dowel hinges
15 kb swings
T spine extension:
squat and reach
squat & twist
Lift:
5 rounds:
5 RDL’s
5 ring rows
WOD: (20 minutes)
EMOM: 4 rounds:
6 shuttle sprints
6 deadlifts
20 air squats to a ball
30 second plank
3-6 strict pull-ups
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
