3 rounds:
2 minute easy calories (use to go over rowing techique)
2 minute hip flow
10 total lunge matrix (forwards/backwards air squat)
1 minute shoulder flow (cat, cow down-dog + thoracic bridge each way)
30 seconds work/30 seconds rest x 28:
1. slamball cleans
2. slider mountain climbers
3. Alt. DB snatches
4. side shuffles
5. wallballs
6. calories
7. skipping
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
