11.1

 In WOD

CrossFit Love – CrossFit

Lower Primer (No Measure)

10 Leg Lowers – Opposite Leg @ 80-90 degrees on the rack – control

5 Quadruped T-Spine Rotation each side

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Band Series

Band Walk Forward

5 Standing RDL With Overhead Reach

Band Walk Back

5 Air Squats

Band Walk Side

5 Glute Bridges

Band Walk Side

5 Glute Bridges

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KB RDL 3 x 5 w 3s pause below knee

Deadlift (3×6 @ 70% sets across )

Reset each rep

Metcon (3 Rounds for time)

3 RDS NFT

8 Partner GHR

:30 SA KB Hold @ HVY

300 M Row – Nose Breathing Only – Same pace all three rounds

Bulletproof Core (AMRAP – Rounds)

3 RDS NFT

10 1/2 kneel Pallof Press

:30 Hollow Body Flutter kicks

12 KB Plank Drag Thrus

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