Warmup:
Alternating on the minute: x 8 minutes:
Minute 1:
Hinge Pattern review with a dowel x 5
Minute 2:
KB swings x 15
Lift:
Sumo deadlift x 5
Alternating with:
5 ring rows
WOD:
15 minute AMRAP:
20 burpee pullups
20 goblet squats
20 pushups
200 m row
CrossFit Lite – March 30, 2023
2-16 Ascending reps +2/roundPistolsHanging weighted knee raise 5 rounds for quality12 Gorilla Row8 Heel elevated KB squat12 Ring rowPlank Hold ALAP
