Warmup:
Minutes 1-3:
Row 5 calories / 8 calories
Minutes 3-6:
3-5 inchworms with a push-up
Minutes 6-9:
10 goblet squats (light weight)
Go over strategy for the Open Workout below!
Open Workout 14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 sit-ups or knees to elbow or toes to bar
40 wall-balls
30 cleans
20 burpee pull-ups (use a box to jump up to the pullup) or muscle ups
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
