Junkyard dog warmup
Warmup:
need kb and band:
2 rounds:
kettlebell calf stretch
goblet squats with ankle stretching x 10
kettlebell swings x 10
tators x 10
front rack position stretch with band
Burgener Warmup with the empty bar (cleans)
Go over workout
Dirty 30 with a twist:
30 box jumps or step ups
30 jumping pullups
30 kb swings
30 walking lunges
30 hang power snatches
30 wall balls
30 burpees
30 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
