Warmup:
Dodgeball !!!!
Open Group:
10 goblet squats
10 beat swings
Ankle stretching
Squat mobility
Open Strategy
Partner Up
Do 15.2:
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
6 overhead squats (65 / 45 lb.)
6 chin-over-bar pull-ups
From 3:00-6:00
2 rounds of:
8 overhead squats (65 / 45 lb.)
8 chin-over-bar pull-ups
From 6:00-9:00
2 rounds of:
10 overhead squats (65 / 45 lb.)
10 chin-over-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
If you’ve completed the Open, Group 2:
2 rounds:
200 m row
20 second plank
10 pigeons (5/leg)
10 groiners
10 scorpions
Lift: 5 rounds:
deadlift x 5
band exercises with small orange bands:
snow angel
bow and arrow
tiger walks
Partner WOD:
Row 2000 m
Then,
50 partner wall balls
50 alternating burpees
50 box jumps (alternating)
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
