Warmup:
Shoulder circuit:
Group 1:
Foam roll upper mid back, lats and shoulders
T-spine lacrosse ball rolling
Group 2:
Holding for 1 minute each.
Pec stretch
Crane stretch
Lat’s stretch
Then…
Dynamic Mobility:
lunge with a twist
lunge with elbow to ankle reach
reverse inchworms
WOD:
“Crain” with a twist:
30 minute AMRAP:
20 push-ups
50 m run
20 deadlifts
50 m run
20 box jumps
50 m run
20 burpees
50 m run
20 wall-balls
50 m run
20 pull-ups/ring rows
50 m run
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
