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CrossFit Lite: September 29th

20 minutes Easy:
10 alt. thoracic bridges
10/10 step up band rotations
10 alternating rotation medball slams
5/5 hip airplane
10 alt. side lunges

20 Minute AMRAP:
400m Row
21-15-9
Db Hang snatches
grapevine box step overs

Machine intervals 4 rounds2:00 on 1:00 off X 6 Rounds200 m run Max calories in time remaining 9 min EMOM1) 30 double unders or 60 singles2) 20

Skill: Kipping pullups 5 sets 6-10 kipping pullups 3 Rounds20 ring row 20 DB Push press 20 DB FS 400m Run

20 minutes, for quality:5 reps per side, t-hip rotation10 reps per side, single leg calf raise on plate10 reps, tibialis raise5 reps per side, knee