Warm-up
Dynamic mobility:
Knee grab,
Heel grab,
Sumo squat,
Cossack squat
Strength
Sumo Dead-lift Heavy 3 – 15 min
WOD
30s on 30s off:
KB swings,
Double unders,
Burpees,
Walking lunges,
Row for cals
x2 rounds
x2 sets, rest 5 min between sets
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
