Warmup:
Shoulder circuit:
7 way shoulder
hanging shoulder circles
snow angels x 10
inchworms with pushups
Lift:
5 rounds:
Incline bench press x 5
Alternating with sit-ups (optional GHD) x 10
WOD:
8 minute ASCENDING ladder:
1 dumbbell thruster
1 farmers carry length of gym
..
2 dumbbell thrusters
2 farmers carry lengths of gym
…
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
