Warmup: 10 minutes:
Bear crawl fwd/bkwd
10 squats
Crab walk
10 dislocates
10 in-locates
10 hanging scap retracts
Lift:
3 rounds:
5 strict pull-ups
2 rope climbs from laying on the floor to standing – and lowering yourself down
WOD:
Filthy 50!
For time:
50 Box jumps
50 Jumping pull-ups
50 Kettlebell swings
50 Walking Lunge
50 Knees to elbows
50 Push press
50 Wall ball shots
50 Burpees
50 Double unders
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
