Warmup:
Foam Roll
2 rounds:
10 Planks with scapular protraction and retraction
10 Arm circles with dowel (both directions)
Strength Circuit:
5 rounds:
5 strict pullups
5 hspu’s on a box
5 scapular retractions
Round 1: bow and arrow
Round 2: snow angels
Round 3: tiger walks
Round 4: star
Round 5: star
WOD:
“Annie”
50-40-30-20-10
double unders (triple for singles)
situps
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
