10.30

 In WOD

Announcements

***GYMNASTICS*** THIS THURSDAY @ 6:30PM

CrossFit Love – CrossFit

Front Squat Prep (No Measure)

Spiderman x :30

Wrist mobility w coach



Sumo Stance KB Deadlift x 12

Alt. Lateral Lunge with DB/KB Press out x 12 total – both heels on ground

Goblet Squat with jump x 10

Front Squat (3×2 with 10s pause in bottom )

40-60% 1 RM

Find stability, keep positioning!!!!!!

Do not bottom out during the pause

Five (AMRAP – Rounds)

15 Minute EMOM

Minute 1: 40s MTN Climbers

Minute 2: 12 Alt. Reverse Lunges holding plate OH

Minute 3: 30s AD Sprint

Minute 4: 40s Plank with alt. foot lift offs

Minute 5: Rest

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