Dynamic Warmup:
gymnastics bear crawl
inchworms with t spine flexion x 5
partner bridges x 3 each
hanging scap retracts x 5
beat swings x 5
Bench Press
8 sets of 3 reps
alternating with 5 strict hanging leg raises
WOD:
3 stations of 5 minutes at each station:
Station 1: EMOM x 5:
5/10 calories row
3/5 pushups
1 minute rest
Station 2: EMOM x 5:
10 walking lunges option: with weight
5 situps
1 minute rest
Station 3: EMOM x5:
5 ring rows
5 wall balls
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
