Week 8 Strict Pull-Up Progressions!
Warmup:
In a circle:
10 goblet squats
10 reverse lunge with a twist
10 kb swings
10 lunges with elbow to ankle
10 squat (reach up to ceiling)
In a pushup position:
scap retracts and protractions
5 inchworms with downward dog in between
3 minutes: ascending ladder
slam ball jumps
alternating with:
burpees
Skill Work – 5 rounds:
5 overhead squats
5 inchworms no pushup
Partner Workout:
3000 m row (one partner is rowing, other is resting)
Then, TOGETHER:
75 partner wall balls
50 alternating burpees
25 alternating box jumps
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
