Junkyard dog warmup:
Start with people on the ground and their partner has to jump over their arms and their body for 5 rounds each.
Core brace 5 rounds of 5/5
Strength:
RDL
4×12
Alternating with heavy sled pulls 1 length forward, 1 length backward
WOD: (20 minutes)
EMOM: 4 rounds:
6 shuttle sprints
6 deadlifts
20 air squats to a ball
30 second plank
10 death marches
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