Warm-up
5 rounds, 15s @ ea.
Hip flexor stretch,
Push knee away,
Pigeon stretch,
Seated knee grab.
10 of ea. In quadruped postion,
Hip rotation fwd/bkwd,
Hip abduction/adduction,
Hip extension/flexion
Strength
Squat 5×6
SuperSet with 6 strict, chest to bar pull-ups
WOD
AMRAP in 10 min:
250m row,
10 Burpees,
10 KB swings
CrossFit Lite – December 5, 2023
EMOM 10 3 BB DL3 hang power clean 3 Push press 20 min AMRAP10 Heavy russian twists 10 renegade row 10 candlestick to jump up 10 Donkey kick
