CrossFit Lite 26/01/15

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

September 29, 2023

EMOM x6: 1-5 ring muscle-ups or progression For time:50 double-unders40 alternating weighted box step-ups30 push-ups50 double-unders20 alternating weighted box step-ups15 push-ups50 double-unders10 alternating weighted box

September 25, 2023

EMOM x20 minutes, for quality:1. 30s alternating plank shoulder taps2. 30s reverse plank hold3. 10-20 seconds top of dip hold into 10-20 seconds bottom of


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