Warmup:
Foam roll shoulders and back
Rocking ankle mobility
Lift:
4 rounds:
6 strict chinups
12 bent over rows
25 band pull aparts
Partner WOD:
5 minute AMRAP MAX BURPEES:
partner A hangs onto pullup bar
partner B does 5 burpees
THEN…
Alternating rounds for 12 minutes:
10 dumbbell sit-ups
200 m run
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
