Warm-up
Lat stretch with band 2 min /side
Goblet squat 2×10
Good mornings 2×10
Strength
A.Squat clean, front squat, strict press, push press, split jerk – Build heavy
B.Seated press 4-6 sets of 4-6 reps @3121
C.Bent over row 4-6 sets of 4-6 reps @3121
D.75 supine ring rows
E.50 Hanging leg raises or hanging knee raises
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
