Warmup:
Dowel dislocates
Dowel inlocates
Hollow body rocks x 5
Superman holds x 20 seconds
Active shoulders
x 2 rounds
5 core beat swings
5 ‘shoulder’ beat swings
3-5 rounds: *Take your time and be gentle on your shoulders. Small, gentle, fluid movements.*
1 scap retract, 3 strict ring rows or pull-ups (can be done with a band)
10-30 second hold with excellent shoulder position (scapula engaged, not pulling with elbows)
5 second chin–over-bar hold
hollow body crunches x 5
Partner WOD!
Alternate rounds. 20 minute AMRAP:
50 double-unders
15 dumbbell squat cleans
15 burpees
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
