Strict Pull-up Progression
Week 1
Warmup:
Shoulder circuit:
7 way shoulder
hanging shoulder circles
snow angels x 10
inchworms with pushups
Strength:5 rounds:
Bench press
x 5
Alternating with
incline sit-ups on GHD
x 10
Workout:
6 minute ASCENDING ladder:
1 dumbbell thruster
1 farmers carry length of gym
..
2 dumbbell thrusters
2 farmers carry lengths of gym
…
CrossFit Lite – June 7, 2023
20 min easy20 hollow rocks20 arch lifts45s mountain climbers45s Copenhagen plank L45s Copenhagen plank R 7 min amrap8 renegade row25’ broad jump8 ring row25’ broad
