Dodgeball Warmup!
underhand and overhand, both arms
When you get out:
squats
burpees
beat swings
Warmup:
10 active shoulders
10 beat swings
squat mobility
ankle stretches
10 beat swings
squat mobility
front rack stretches
WOD:
“FRAN”
21-15-9
Thrusters
Pull Ups
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