Warmup:
Dodgeball for 5-10 minutes!
left hand throwing
underhand throwing
right hand throwing
underhand throwing
Mobility in a circle:
5 inchworms with a pushup
5 dislocates
5 scorpions
Skill Session:
Pull-ups
start with hollow body/ supermans 2 rounds 5/side
beat swings
bands if needed
Rowing Technique
WOD:
Helen
3 rounds for time of:
Row 400 m
21 kb swings
12 pull-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