Warmup:
5 minutes of double under technique practice.
3 of each movement in the workout and get set up for workout
WOD:
6 minute AMRAP:
30 double unders
10 KB Swings
5 thrusters with dumbbells
rest 6 minutes
5 minute AMRAP:
5 burpee tuck jumps
10 front squats with dumbbells
rest 5 minutes
4 minute AMRAP:
10 situps
10 push presses with dumbbells
rest 4 minutes
3 minute AMRAP:
10 pushups
10 ring rows/pullups
rest 3 minutes
2 minute AMRAP:
walking lunges AMRAP
rest 2 minutes
(starts at 40 minutes)
1 minute AMRAP:
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
