15 minutes (2 rounds):
1 minute 90/90 hip swivel + 30s/side rotations
1 minute dowel reach backs on bench
30s/side ankle over toe lunges (foot on bench)
1 minute alt. T-spine rotations
10/10 Glute slide curls
Front Squat 8 x 4
– 90 seconds rest (4+ heavy sets)
4 sets:
8/8 weighted DB box step ups
20 Russian KB swings
5 sets: 30s/side side plank banded rows
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
