Warm-up
10 Swings,
3 Bretzel/side,
5 Deep squat shoulder flexion,
5 Pass-through+OHS with dowel
10 Swings,
10 Goblet squats,
3 Bretzel/side,
5 Deep squat shoulder flexions,
5 Forearm wall-slides,
5 Pass-through+OHS with dowel
10 Taters,
3 Bretzel/side,
5 Deep squat shoulder flexion,
5 Forearm wall-slides,
5 Overhead squat with bar
Strength
Dead-lift 1×10@60%
WOD
500m Row,
50 KB Swings,
40 Overhead walking lunges,
30 Handstand pushups,
20 Burpees,
30 Box jumps,
40 Pull-ups,
50 Wall-balls,
500m row
20 min cap
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
