1.25

CrossFit Love – CrossFit

Warm Up (No Measure)

2 Rounds

20 Butterfly Bridges

10 Deadbug KB Pull Overs – w pause and exhale

10 Pallof Presses facing each way – athletic postion

:45 Bottom squat hold – use rig if needed

Map 10 (AMRAP – Rounds and Reps)

20 MINUTE AMRAP

15 KBS @ unbroken weight

15 KB DBL

45 Lateral Line Jumps

10 Sumo Stance Inch worms

10 Lateral Lunges R

10 Lateral Lunges L (heels flat, hips back)

30 Scissors – line drill

5 Push Ups

5 No Sound Burpee

Metcon (Time)

10 Minute Assault Bike @ conversational pace


Coaches –

Split class into heats to make this work. Everyone gets ten minutes on bike. Either warm up, cool down, or in between.

Train Hard, Recover Hard (No Measure)

Recovery

Sidelying T-Spine Rotation x 20 (open book, eyes stay on hands) https://www.youtube.com/watch?v=uMWob72Y-EY

90/90 Breathing x :90 with full inhale and forced exhale (abs and hamstrings) https://www.youtube.com/watch?v=m2OFz37JHug&t=8s

Lat Hang x 15 breath cycles – disregard balloon https://www.youtube.com/watch?v=msFHUrqeNxs

Accumulate 2:00 in deep squat position. Let back round