LiteFit
16 mins
all with a band around knees
2 rounds
Banded Deadbug hold 2 mins
Banded clamshell hold 1 min/side
straight leg hold 1min/side
banded squat 1min
squatting side steps 1 min
14 min Amrap
20 cal row
20 lunges
20 cal airdyne
20 KB swings
20 situps with KB
every 90 sec do 5 toes to bar
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CrossFit
Warm UP
4min EMOM Alternating
Biceps openers 5/5/5
Triceps openers 5/5/5
E2M 10min
5×10
Strict Press (Behind Neck)
-Then-
50 Thrusters 95/65lbs
100 Double unders
Rest 2 min
25 Thrusters 95/65lbs
50 Double unders
18min Time Cap