CrossFit Lite 04/05/15

Mike Memorial WOD:

high knees
butt kickers
knee lift, lunge
lunge with a twist
10 dowel hinges
10 ring rows or beat swings
“Mike” Memorial WOD:
In teams of 2, with only one partner working at a time:
20 minutes of:
Row 1973m
Then AMRAP: (one partner works at a time, share the reps)
23 kettlebell swings
23 box jump overs or step overs
23 pull ups or ring rows
Then at the end of 20 minutes, everyone stops what they’re doing and runs 2015 meters!
(That will be 10 x 200 m runs, alternating with your partner.  The last partner will run 15 m down the gym on the final one.)


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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