Strict Pullup Progression
Week 4
Warmup:
Core brace x 5 rounds of 5/5
10 minute warmup:
5 shuttle runs
5 relax to hollows
5 kettlebell swing with a squat (swing then squat =1)
5 beat swings
Lift: 5 rounds:
bench press w/ dumbbells x 5
situps with dumbbell x 10
EMOM: 3 rounds: (20 minutes)
6 shuttle sprints
6 burpee pullups
20 air squats to a ball
15 situps
6 box jumps
30 second plank
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
