Warmup:
T-Spine mobility:
foam roll movement
lacrosse ball
pvc/dowel with bench mobilizations
Lift:
Complex – EMOM. 12 minutes building.
strict press x 1
push press x 2
push jerk x 3
WOD:
5 minute AMRAP:
10 push press
10 box jumps or step ups
3 minutes rest
5 minute AMRAP:
10 kb swings
10 slam balls
10 hollow body
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
