Warm-up
Foam roll/Lacrosse ball upper back & Lats 3 min,
7 way shoulder stretch,
2 Rounds:
10 KB swings,
10 KB goblet squats,
10 KB press /arm
Strength
Press for heavy 2
WOD
‘Heavy Fran’
15-12-9
Thrusters 135/95
Weighted pull-ups 45/25
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
