11.27

 In WOD

Announcements

*** YOGA *** 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 (5×1 @ 90%)

Front Rack Holds (2 x :15 @ 100%+)

PLAYOFFS?!?! PLAYOFF?!?!! (AMRAP – Rounds)

12 Minute EMOM

Minute 1: 11 DB Hang Clusters @ 50/35

Minute 2: 20 Hollow Rocks

Bulletproof Hips 005 (No Measure)

1-2 Rounds

A.) 30 Frog Pumps/Butterfly bridge

B.) 20 SL Bridge with band around knees R/L

C.) 20 Sidelying Clamshells with band around knees R/L

D.) 10 SL RDL w 3s pause – hug KB and keep IT CLOSE.

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