Week 8 Strict Pull-up Progressions!
10 minutes:
200 m row
10 dowel pass-thru’s
10 hanging scap retracts
10 beat swings
Skill Work:
kipping
pullups
toes to rings
toes to bar
WOD:
EMOM: 4 rounds:
6 shuttle runs
3-6 pull-ups
6 over box jumps
10 push press (barbell)
10 kb swings (overhead)
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