Warmup:
Row 500 m
10 Flat back shoulder flexion exercise:
15 band pull-aparts with palms down
15 band pull aparts with palms up
15 sword pulls on each side with band (palm up on pulling arm)
Row 500 m
Technique:
With a dowel, go over each press from below:
EMOM:Out of the rack:
EMOM X3:
4 Strict Press
1 minute rest
EMOM X 3:
3 push press
1 minute rest
EMOM X 3:
2 push jerks
WOD:
For time:
20 cal row
20 wallballs
20 situps
20 wallballs
20 cal row
CrossFit Lite – May 2, 2024
3 rounds :40 on :20 off Wide stance DBL KB Sumo DL Alt V up 4 point slider lunge R4 point slider lunge LPlank DB pull through Hip hiker
