CrossFit Lite 19/01/15

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


September 29, 2023

Skill: Ring muscle-ups EMOM x6: 1-5 ring muscle-ups or progression For time:50 double-unders40 alternating weighted box step-ups30 push-ups50 double-unders20 alternating weighted box step-ups15 push-ups50 double-unders10


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