Warm-up
45s @ each:
Waiters walk,
Hip flexor stretch,
Goblet squats,
Plank,
Goblet swings,
Push-up changes,
Goblet swings,
One arm rows,
Spiderman push-ups,
KB good mornings,
1/2 Getups,
Hip flexor stretch
Strength
Power clean + Hang Clean + 2 Pause Jerks
WOD
Every 30s for 12 minutes
A1.6-10 Chest to bar pull-ups,
A2.6-10 Ring dips
B.1-10-1 Unbroken KB swings
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
