Warm – up: 3 rounds
10/10 bowler lunge
50′ R + L Grapevine sled pull
10/10 anti-rotation chop
30 plank bird-dog
5/5 half kneeling windmills
5 rounds:
Barbell Bent over row x 8 – 12 (reverse wide grip)
8/8 1/2 kneeling arnold press
– rest 60 seconds –
2 Rounds 4 Time:
750m Row
30 alt. bent over rows
30 plank pull throughs
CrossFit Lite – January 27, 2023
Back squat5X5Rest 2:3010 Banded arm wrestlers in between sets 3 sets:8 Chest supported DB Row 5 rounds:500m Row10 burpees over rower
