Warmup:
Minutes 1-3:
Row 20 seconds hard, 10 seconds easy
Minutes 3-6:
10 dowel passes
5 beat swings
Minutes 6-9:
10 spiderman lunge stretch/ groiners (5/side)
Skill:
Low-Ring Muscle Up Transitions
*Show them false grip.
*2 Pulls to chest, 3rd pull, transition through.
WOD: 3 rounds:
20 calories (your choice)
20 heel touches (ab exercise)
2 minutes rest
CrossFit Lite – May 2, 2024
3 rounds :40 on :20 off Wide stance DBL KB Sumo DL Alt V up 4 point slider lunge R4 point slider lunge LPlank DB pull through Hip hiker
