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CrossFit Lite 29/05/15

Warmup:
10 minute AMRAP:
200 m run
10 active shoulders
10 kb swings
10 pigeons (5/leg)
Lift:
Burgener with Snatch
After the hang – Work on from the floor. Use technique plates for WOD or 10lbs.
Stations: 4 rounds
10-20 second hanging in a ring row,
1.) 10-20 second hanging on bar, OR 10-20 second L-sit, OR 10-20 second chin over bar hold
2.) 6 shuttle runs
3.) 20 situps
4.) 5 snatch with barbell
5.) 5/10 burpees

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