Warm-up
1000m technique row,
3 Rounds for time:
5 Toes to bar,
TGU+2 Windmill x2/side,
5 Pistols /leg,
30s Handstand hold.
Strength
Bench Press 5@80%, 3@85%, AMRAP@90%
WOD
3 Rounds for time:
6 DB Burpees box overs,
6 Toes to bar,
6 Hand-stand pushups,
50 Double-unders
CrossFit Lite – December 4, 2023
24 min Butts and Guts :45/:15 Front foot elevated Alt step back lungesAb wheel outsHeavy DB hip thrustsAlt V upAlt goblet cossack squatsReverse sit up 3 rounds 12
