Warmup:
800 m run
5 minutes skipping practice
7 way shoulder stretch
forearm wall slides x 10
dislocates x 10
inlocates x 10
Lift:
bench press
8×3
WOD:
Stations: 30 seconds on/ 30 seconds off. 3 rounds:
GHD situps/abmat situps
slam balls
skipping
ring rows
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