Week 9 Strict Pull up Progressions!
Warmup:
Foam roll/lacrosse ball roll
Mobility in a circle:
downward dog to stretch calves
modified pigeon
squat mobility
EMOM x 8:
back squat x3
WOD: Dirty 30!
4 rounds: (20 minutes)
30 seconds on, 30 seconds off:
wall balls
rowing
skipping
slam balls
situps with a medicine ball
The 2015 CrossFit Open starts this Friday at our gym. You will have a chance to do this workout at 10 am or 6:30 pm on Fridays for the next five weeks OR Monday at 10 am. Please register under CrossFit Vernon at: games.crossfit.com
CrossFit Lite – December 4, 2023
24 min Butts and Guts :45/:15 Front foot elevated Alt step back lungesAb wheel outsHeavy DB hip thrustsAlt V upAlt goblet cossack squatsReverse sit up 3 rounds 12
