Warmup: ALL TOGETHER:
Bridge Run
Squat Mobility
Ankle Stretches
Skipping Practice
Lift:
Alternating on the minute: 10 minutes
1 hang clean, 5 front squats
3 pushups
“Annie”
50-40-30-20 and 10 rep rounds of:
Double-unders
Group 2: Open WORKOUT 15.3
Warmup:
Rowing intervals
Squat mobility
Ankle stretches
Skipping
Scaled WOD:
Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders
Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet
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
