Warm-up
3 Rounds: Bridge and reach x4/side, 90/90 stretch, 15s/15s Hollow body/superman
Strength
Deadlift AMRAP @80%
WOD
AMRAP in 8 min:
5 Box jumps,
10 OHWL,
15 Push-ups,
Rest 2 min
AMRAP in 8 min:
5 Weighted sit-ups,
10 Pull-ups,
15 Goblet squats
CrossFit Lite – September 25, 2023
Skill: Kipping Pullups Emom 310 ring rowEmom 43 strict pullup Emom 53-5 kipping or progression 21-15-9 Wall balls Calories *Finisher:50 jump lunges