Strict Pullup Progression
Week 5
Upper body foam roll
7 way shoulder stretch
8 minute warmup: (an easy pace)
5 shuttle runs
5 beat swings
5 bounding jumps (focus on staying light on your feet, and using your legs, arms, and hips to jump as high and far as possible)
5 inchworms with a pushup
WOD: 25 minute AMRAP:
20 shuttle runs
20 pullups/ ring rows
20 box jumps
20 double unders (60 singles)
30 situps
30 kb swings
30 alternating dumbbell snatch
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
