Week 7 Strict Pull-up Progression
Warmup:
Core brace x 5 rounds of 5/5
10 minute warmup:
5 shuttle runs
5 relax to hollows
5 kettlebell swing with a squat (swing then squat =1)
5 active shoulders
5 beat swings
Skill work: 5 minutes:
Double unders
Lift:
Burgener Warm-up for Snatch
WOD:
Amanda (and then some!)
9-7-5 reps for time of:
burpee pull-ups
squat snatches
calories on the rower
CrossFit Lite – December 4, 2023
24 min Butts and Guts :45/:15 Front foot elevated Alt step back lungesAb wheel outsHeavy DB hip thrustsAlt V upAlt goblet cossack squatsReverse sit up 3 rounds 12
