Strict Pull-Up Progression – Week 3
Junkyard Dog Warmup!
Mobility: 2 rounds:
10 alternating pigeons
10 alternating groiners
10 lunges with a twist
10 dislocates
10 scorpions
WOD:
800 m row
10 ohwl lunges
5 pushups
600 m row
10 ohwl lunges
5 pushups
400 m row
10 ohwl lunges
5 pushups
200m row
10 ohwl lunges
5 pushups
CrossFit Lite – September 22, 2023
Barbell power clean4 sets: 1 Clean DL to pockets1 Clean pull Emom 6 1 Power clean 3 rounds 20 min time cap 50 deadlifts 50 wall balls400m runmax power cleans
