Warmup:
1000 m row
hamstring stretch with bands
Core brace
3 rounds:
5sec on/5 sec off
Lift:
Strength Circuit. 5 Rounds:
10 conventional deadlifts
10 sumo deadlifts
10 kb swings
(Rest 90 seconds between sets)
WOD:
10 minute AMRAP:
5 deadlifts
5 burpees
30 skips (15 double unders)
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
