Warm-up
EMOM x5: 20 Russian KB Swings,
Ankle stretch,
Wall hip flexor mob.,
Deep squat toe grab,
Deep squat reach back,
Bridge and reach,
Deep squat shoulder flexion
Strength
Back squat 6×5
WOD
AMRAP in 4 min:
5 OHS,
10 Bar facing burpees
Rest 2 min
AMRAP in 4 min:
6 Clean and jerk,
6 Toes to bar
Rest 2 min
AMRAP in 4 min:
30 Wall-balls,
30 Pull-ups
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
