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CrossFit Lite: 11/07/2022

10 minutes:
10 wall hinges
10 wall angels
10 external rotations
10 active shoulders
20 band pull aparts

5 x 6-8 strict pull-ups
– rest 60 – 90 seconds –

3 rounds for time:
500m Row
20 push-ups
20 weighted box step overs
20 thrusters

Machine intervals 4 rounds2:00 on 1:00 off X 6 Rounds200 m run Max calories in time remaining 9 min EMOM1) 30 double unders or 60 singles2) 20

Skill: Kipping pullups 5 sets 6-10 kipping pullups 3 Rounds20 ring row 20 DB Push press 20 DB FS 400m Run

20 minutes, for quality:5 reps per side, t-hip rotation10 reps per side, single leg calf raise on plate10 reps, tibialis raise5 reps per side, knee