Warmup:
Foam roll lats and upper back
Running drills
Band pull aparts: 10 across the chest, 10 from overhead to chest
Lift:
4 rounds:
6 strict pull-ups with assistance (box)
12 bent over rows
25 band pull aparts
“Nicole”
AMRAP 20 minutes:
400 m run
max set pull-ups or ring rows
CrossFit Lite – March 30, 2023
2-16 Ascending reps +2/roundPistolsHanging weighted knee raise 5 rounds for quality12 Gorilla Row8 Heel elevated KB squat12 Ring rowPlank Hold ALAP
