Warmup:
1000 m row
Core brace in quadruped with elements of slow movement
Hamstring stretches with bands
4 rounds:
10 kb swings
10 partner assisted glute ham lowers
10 bent over rows with kettlebells
WOD:
Helen
3 rounds for time:
Row 400 meters
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
