30s each Hip glides forward, hip dips, adductor stretch
+ 3 rounds:
5/5 lunge to high knee/jump/single leg box jump
3/3 3-point slider slide
10 Russian KB swings
Deadlift 6 x 6 (+ 3 warm – up sets)
4 sets:
6/6 Box step ups
15 shoulders elevateed glute bridges
4 sets:
30/30 Copenhagen Plank
– rest as needed –
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
