10s POGO jumps with
1. 30s hip circles R + L
2. side lunges same leg RIGHT + LEFT
3. reverse lunge to knee drive
4. curtsy lunge R + L
5. Single Leg RDL R + L
6. deadbugs
5 Rounds:
8 Double KB sumo deadlift
15 narrow heels elevated squats
40 seconds plank pull throughs
8 Minute AMRAP:
8 Double DB clean and Press
8 box jumps overs
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
