11.13

 In WOD

Announcements

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

CrossFit Love – CrossFit

Warm-up (No Measure)

Pigeon x :30 – CHEST STAYS TALL DO NOT “FOLD” OVER

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2 Rounds

5 Goblet Squats

5 Goblet Squat With Jump

10 KB Plank Drag Thrus

Front Squat (4×3 )

4×3 @ 70-75% with 3s pause

Single Leg Work (Weight)

2 Rounds NFT

6 Single Leg Deadlift R/L – 2 DBs

– maintaining a neutral spine, slide DBs down the leg to just under the knee. The objective is to prevent rotation. Show control.

12 Alternating Back Rack Forward Lunge – from rack or ground

5 Rounds (Time)

25 Air Squats

12 V-UPS

10 Minute CAP

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