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 – March 24, 2023
Front Squat 8 X 3 Front squat @2220 on 1:30 21-18-15-12-9-6-3DB hang clean DB facing burpees
