3 rounds:
30s German Arm swings
30s swimmers
30s seated floor press hold
3 rounds:
10 KB RDL’s +
10 single arm alt. KB rows
5 sets:
8 bent over rows into 30 second active shoulder hang
12 Min AMRAP:
20 alt. DB snatches
10 shuttle runs
20 ring rows
10 step down box jumps
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
