Warmup:
Glute stretch against wall
1 minute/side
Calf & front rack stretches
Lift:
Front Squats
3×12 @ same weight
WOD: Tabata Intervals:
Every 5 minutes for 5 rounds complete one round of the following:
ring rows/pull-ups (20 seconds of work, 10 seconds rest)
burpees (20 seconds of work, 10 seconds rest)
squats (20 seconds of work, 10 seconds rest)
200 m run
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
