2 rounds:
1 min ski/bike/row/box step ups
+
2 rounds:
10 cat/cow
10 standing KB hinges
10/10 hip hiker
10 seated good-mornings
10 bird-dogs
DEADLIFT
3 x 8 build
+ 3 x 5 @ same weight built to above
4 rounds:
10/10 single leg hip thrusts on bench
20 alt. goblet side lunges
– rest 1 minute –
(35-50)
4 rounds:
30 second R/30 second L copenhagen plank
(5 minutes)
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
