1.9 CrossFit Love

 In WOD

CrossFit Love – CrossFit

Warm-up (No Measure)

Soft Tissue Prep:

A) 30s Foam Roll Quads R/L

B) Spiderman Stretch 6 R/L 5-10s hold

Activation:

A) Goblet Squat With tempo x 8

B) DeadBugs 3 x 20 s – if pro – go to leg lowers 2 each side

C) Band Walk with squat every 5 steps – Blue to Blue and back

Back Squat (4 x 12 – starting at 65-75% )

Last set is an AMRAP

Metcon (No Measure)

15:00 Min EMOM

Min 1: 12 “1.5” rep Air squats (Air squat, come up half way, air squat)

Min 2: 3 R/L DBL KB Front Rack step ups @ 24/20

Min 3: 30s Hollow Hold

Metcon (Weight)

Finisher: :90 Max Farmers Walk @ HVY

Metcon (No Measure)

2 Rounds – Hip Health, SL emphasis

15 Supermans

15 Single Leg Glute Bridge Each side

15 SL RDL Each Side
ACCESSORY WORK

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