Warmup: 2 rounds:
2 minute easy shuttle runs
1 minute easy bear crawl (30 fwd, 30 sec bkwd)
Lunge med ball rotation x 1 minute
Groiners x 1 minute
Pigeons x 1 minute
Strength: 5 minutes:
Get deadlift bar out
Work up to an easy set of 10 reps (should feel like <50%)
3 sets to build.
30 minutes @ MODERATE PACE:
Careoka Sled 50 ft each way
Superman Sled 50 ft
Sled Burpees 50 ft
20 second front plank
10 deadlifts
20 calories easy ski @ damper 1
10 ring rows with 3 second pause at top
20 calories easy bike
20 second side plank
20 second side plank
10 deadlifts
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
