Warm-up
KB circuit:
2 Rounds:
10 circles each direction,
10 swings,
10 goblet squats,
10 clean and bottoms up press each side
Strength
A. Deadlift, 2 pulls from hang above knee, 1 hang clean, 2 jerks
B. Close grip bench press 5×5
C. Strict pull-ups 3 sets of amrap -2
D. Renegade row 4×15/side
E. Tabatta RKC plank
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
