Strict Pullup Progression
Week 4
Foam roll 5 minutes
Lacrosse ball 5 minutes
10 minutes rowing technique
Mobility: 2 rounds:
10 alternating pigeons
10 alternating groiners
10 lunges with a twist
10 dislocates
10 scorpions
Lift: 5 rounds:
5 deadlifts with kb
10 sumo deadlifts with kb
15 kb swings
12 minute AMRAP:
Row 50 calories
50 double-unders
50 walking lunges
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
