10 Minutes:
10/10 deep lunge
30 second mini band march
10 narrow stance heels elevated squats
5/5 single leg lunge to jump
4 rounds:
10/10 BW split squats (feet on ground)
into
10 jump squats
– rest 90 seconds –
500m ROW
30 ring rows
30 DB Front Squats
30 sit-ups
30 DB Front Squats
30 ring rows
500m ROW
(16 minute cap)
*** scale reps to 20***
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
