Warmup:
Alternate for 10 minutes:
Minute 1:
20 seconds bike
Groiners x 10
Minute 2:
12 Russian KB Swings
Strength:
EMOM x 20
Minute 1:
Glute bridges (vs) bands x 12
Minute 2:
Suitcase deadlift x 6 on right arm + 25 ft carry
Minute 3:
Suitcase deadlift x 6 on left arm + 25 ft carry
Minute 4:
20-30 second plank
To finish:
With a partner or two, accumulate as many calories on the bike as possible in 4 minutes
With a partner, or two, accumulate as many medball passes in a hollow body hold position in 3 minutes
With a partner, or two, accumulate as many burpees as possible in 2 minutes
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
