Warmup:
Ski Erg + Inchworms + Hollow Body Rocks
1-5
1 calorie ski erg
1 inchworm
1 hollow body rock…
2 calories ski erg
2 inchworm
2 hollow rocks…
Toes to bar:
Progressions:
Dragonfly x 10
Active shoulders x 10
Beat Swings x 10
Knees to chest OR straight leg lifts x 10
Burpee toe-to-bar technique
WOD:
AMRAP 8 minutes:
5 Burpee + toe to bar
10 calories ski erg
15 shuttle runs
Rest 5 minutes
AMRAP 8 minutes:
5 pullups
10 dumbbell push press
15 air squats
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
