12.11

Announcements

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

CrossFit Love – CrossFit

Warm-up (No Measure)

Lateral Band Walk x 2 with R, x 2 with L lead’—–

2 Rounds

A.)Bear Plank with Alt. Y x 16

B.) Underhand Band Pull Apart Deadbug x 16

C.) Alt. Lunge with Hamstring Contraction x 16

-lunge, then pick foot off of ground using hammy

-hold for 2s

-you may cramp, its going to be ok.

Bulgarian Split Squat (4 x 8 each leg)

(Rear Foot Elevated Split Squat)

-DBL KB Front Rack
Superset 4 Rounds

Side Plank Band Row x 8 ea

-hold for a second, elbow @ hip pocket

-Create tension with elbow on ground by pulling down towards your hip.

SL OH Ball Slam x 3 each leg

We Control What We Have Control Over. Forget the Rest. (Time)

50 Front Squats

Rx= 95/65

Rx+ =135/95

EMOM

Minute 1: 5 Burpees

Minute 2: 6 Burpees

Minute 3: 7 Burpees

Minute 4: 8 Burpees

etc…
Workout begins with burpees

Hamm’s Special Light (AMRAP – Rounds and Reps)

Partner GHR 3 x 5 with 5s ecc