Warm-up
Dynamic mobility warm-up:
Walking knee grab,
Walking heel grab,
Walking sumo squat,
Deep cossack squat,
Lat stretch with band 30s/side
x2 rounds
Strength
Deadlift to heavy 3
WOD
AMRAP in 12 minutes:
20 air squats,
15 KB swings,
10 Push-ups,
5 Box jumps
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
