Warm – up: 3 rounds
10/10 bowler lunge
50′ R + L Grapevine sled pull
10/10 anti-rotation chop
30 plank bird-dog
5/5 half kneeling windmills
5 rounds:
Barbell Bent over row x 8 – 12 (reverse wide grip)
8/8 1/2 kneeling arnold press
– rest 60 seconds –
2 Rounds 4 Time:
750m Row
30 alt. bent over rows
30 plank pull throughs
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
