10 Minute Warmup:
200 m run
10 active shoulders
10 kb swings
10 pigeons (5/leg)
Lift:
Kettlebell Snatch Technique
Stations: Every minute on the minute: 4 rounds:
10-20 second hanging in a ring row, 10-20 second hanging on bar, OR 10-20 second L-sit, OR 10-20 second chin over bar hold
6 shuttle runs
20 situps
5 kb snatch/arm
10 OHWL
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
