Foam roll for 10 minutes
In a circle:
10 goblet squats
Ankle stretches on kb
10 reverse lunge with a twist
10 kb swings
10 lunges with elbow to ankle
10 squat (reach up to ceiling)
In a pushup position:
scap retracts and protractions
5 inchworms with downward dog in between
Burgener Warmup
WOD:
12 minutes:
7 box jumps
7 hand release pushups
7 hang snatch
7 ring rows/pullups
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
