10 min:
5 Beat swings,
30s HS hold,
5 Ring swings,
5 HSPU Strict/Kipping,
5 Toes to bar
10 Min:
5 Scap pulls,
5 Inch worm,
5 strict pull-ups CTB/COVP,
5 DB Strict press,
5 Kipping pull-ups
2 Rounds:
5 Burpee box jumps,
200m run,
10 Burpee pull-ups,
400m run


CrossFit Lite – March 30, 2023

2-16 Ascending reps +2/roundPistolsHanging weighted knee raise 5 rounds for quality12 Gorilla Row8 Heel elevated KB squat12 Ring rowPlank Hold ALAP

March 30, 2023

Skill: Hanstand hold / Pike push-ups+EMOM x8:1. 6-8 pike handstand push-ups2. 30-40 seconds wall-facing handstand hold 5 rounds for time:8 calories10 push-ups12 kettlebell swings


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