Warm-up
2 Rounds, partner warm-up:
10 Med-ball chest passes,
Wall hip flexor mob x10/side,
10 Side to side passes,
Side adductor stretch,
10 Overhead passes,
Tactical frog x10/side
Strength
Back squat 5×7
WOD
AMRAP in 4 min:
5 Hang cleans,
5 Front squats,
5 Push press
115/85
REST 3 min
AMRAP in 4 min:
10 Pull-ups,
15 Wall-balls,
20 Double-unders
REST 3 min
AMRAP in 4 min:
10 Burpees to plate,
20 Overhead walking lunges
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
