Dynamic Warmup:
bear crawl
inchworms with thoracic flexion x5
partner bridges x2 each
hang scap retracts x 5
beat swings x 5
Round 2:
side lunges (length of gym – sitting back on heels) x 2 lengths
ankle stretches against wall x 10/leg
hang scap retracts on rings x5
ring swings x 5
Lift:
EMOM: 8 minutes:
1 strict press
2 push press
3 push jerks
WOD: 4 rounds:
30 seconds on, 30 seconds off:
kb swings
wall balls
situps
burpees
dumbbell snatch
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
