Warmup:
Foam roll posterior chain
Lacrosse ball scapula/lats
Forearm wall slides
Squat reaching of arms
(focusing on thoracic extension)
Lift:
5 rounds:
7 RDL
7 bent over rows
WOD:
12 minute AMRAP:
10 deadlifts
heavy sled pull forwards with grip through the legs
30 second plank
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
