CrossFit Lite 20/01/15

Strict Pullup Progression
Week 4
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


March 24, 2023

5 sets, @increasing effort:6-8 pull-ups @21X120 hollow plate pull-overs6-8 deficit push-ups45 seconds reverse plank 4 rounds for time:15 toes to bar50′ dumbbell front rack walking


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