15 minutes:
1 minute easy skipping
30s/side hip flexor/ankle stretch
90/90 single leg hip rotation
5/5 plate adductor slide
10 alt. lunge matrix (forward/backward + air squat)
5 Front Squats every 90 seconds x 8 (5 heavy sets
4 sets:
12/side split stance RDL
15-20 shoulders elevated hip thrusts
– rest as needed –
4 sets:
Copenhagen Plank x 30s/side
– rest 30 seconds –
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
