Warmup:
Cats, camels and neutral spine session.
Three rounds of 5/5
Squat mobility session!
lunge length of gym
lunge length of gym with thoracic twist
Each person can grab an ab-mat for their knees:
1 minute holds at each:
1 – lunge with arms outside of leg
2 – lunge with elbows towards floor
3 – lunge with hands on knee
Hold a counterpose for hamstrings
Lift:
Split squats
4 sets of 8/leg
(stand in a split stance and lower yourself down until knee touches the ground)
NOT RFESS.
WOD:
Partner Workout: 5 rounds each
10 heavy back squats
prowler sprint (between speed bumps)
Rest while partner is going
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
