Warmup:
1000 m row
Core brace in quadruped with elements of slow movement
Hamstring stretches with bands
Lift:
4 rounds:
10 kb swings
10 partner assisted glute ham lowers
10 bent over rows with kb
WOD:
Diane
21-15-9
Deadlifts
Pushups
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