Warm-up
Foam Roll
Hip mobility cicruit
3 Rounds:
5 T2B,
5 Back Ext.
Shoulder internal rotation band distraction
Strength
5 sets of pushpress, pushjerk, split jerk
WOD
3 Rounds for time:
10 dead-lift,
20 KB swing,
30 Abmat sit-ups
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
