12.12

Announcements

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

CrossFit Love – CrossFit

Upper Primer (No Measure)

T-Spine Foam Roll x :30

Lat Foam Roll R/L x :30

“Cat Breathing” x 10 breaths (feel abs on exhale)

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2 RDS

1. Prone Swimmers x 30

2. Bottoms Up Reverse Lunge x 20 (10 Alt with R arm, 10 Alt with L arm)

3. Strict KB high pull R/L x 8

Split Jerk (Build up to heavy max of this complex in 15)

2 Strict Press

2 Push Press

1 Split Jerk

3 Strict Press in Split Jerk

Nick Foles, Lead Us. (Time)

750 M Row

30 Alternating DB Snatch @ 50/35
Perform in heats

BRING IT

Metcon (AMRAP – Rounds)

3 RDS NFT

:20 Chin Over Bar ISO Hold

5 DBL DB Pendlay Row with 5s hold with DB at chest