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 – March 28, 2024
Bench Press4 sets 12 reps 4 rounds5 Handstand push up 25’Bear crawl (Handstand walk) 50 double unders 25’Bear crawl (Handstand walk)5 burpee pullups