Warmup:
Bird dogs with a small ball on their lumbar x5 /side
*control, re-brace each time
Ostrich walk x 20 steps
Inchworms with a push-up x 3
Lift:
6 Double KB deadlifts
(make sure thumbs are forward, so you don’t hit your fingers.)
6 bent over row/side with dumbbells
Before WOD:
High knees
Butt kickers
Side skips
WOD: 3 rounds:
“Paul Pena” with a twist:
Shuttle run (100 feet)
10 kb swings
5 burpee box jumps
Rest 3 minutes
*Record final time completed
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
