CrossFit Lite 19/06/15

Warmup 1:
Lacrosse ball t spine mobility
Warmup 2:
15 minutes:
100 m row
Bear crawl forward and backwards
10 goblet squats
10 lunge with a twist
5 frog jumps
Technique Work:
10 minutes pull-up practice
WOD: 12 minute AMRAP:
Run 400 m with a 14lb med ball/20 lb med ball
10 pullups
30 second plank
10 glute bridge raises


March 24, 2023

5 sets, @increasing effort:6-8 pull-ups @21X120 hollow plate pull-overs6-8 deficit push-ups45 seconds reverse plank 4 rounds for time:15 toes to bar50′ dumbbell front rack walking


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