Warm-up
3 min on, 3 min off:
1.Easy Ski/Bike/Row
2.10 Walking lunges, 10 Push-ups
3.10 Overhead squats, 5 Kipping Pull-ups or Ring rows
4.10 KB Swings, 10 Burpees
Carry
Heavy Trap bar for 70′ at a time x5
WOD
21-15-9
Thrusters,
Burpees over the bar
CrossFit Lite – May 7, 2024
20 minutes, for quality:10 alternating thoracic bridge5 reps per side, half turkish get-up10 alternating sit-through5 reps per side, side lunge to bowler squat 2 Rounds