CF Lite 220914

Warmup:
Foam roll 5 minutes
Core brace 5 rounds 5/5 sec
Hamstring stretch
2 rounds:
Inchworm with pushups x 5, inchworm with snap ups
Kettlebell swings
Lift:
Deadlift 7×3
WOD: 15 minute AMRAP:
10 deadlifts
20 calories on the rower
30 burpees jumping over the rower / stepping over the rower
20 calories
10 deadlifts

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September 29, 2023

Skill: Ring muscle-ups EMOM x6: 1-5 ring muscle-ups or progression For time:50 double-unders40 alternating weighted box step-ups30 push-ups50 double-unders20 alternating weighted box step-ups15 push-ups50 double-unders10

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