Warm-up
EMOM x5: 20 KBS,
10 Alt. groiners,
10 Alt. pigeons,
10 Sumo squats,
10 Cossack squats
A. 18″ box squat 2RM
B. 3×12 Ultra wide sumo dead-lift
C. 3×20 RDL
D. Hollow body/superman 8s/8s x5 reps x3 sets, 60s rest between sets
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