Warmup:
5 minute foam roll
5 minute lacrosse ball or golf ball roll
400 m run
3 minute ascending slam balls (squats) and burpees
hip flexor stretches
WOD:
30 minute AMRAP:
sled pull (fwd/backward)
10 walking lunges
10 pullups/ring rows
10 situps
200 m medicine ball carry walk/run
10 kb swings
10 pushups
15 second plank
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