12.17

CrossFit Love – CrossFit

Warm-up (No Measure)

Couch Stretch on Wall x :90 side – contact and relax back glute 5s on, 5s off

2 Rounds

10 KB Sumo RDLS

SA Front Rack Carry Down and Back then switch arms (load heavy)

12 Satan lunges

Bulgarian Split Squat (BB Front Rack 4 x 6 ea)

Knee to Ab-Mat

4 Rounds

Bulargian Split Squat x 6 ea

Lateral Lunge Goblet Press Out x 6 ea

Side Plank on forearm and knee ( top leg abducted) x :30 ea

–should feel abs on the side near the ground and top hip working

(4 Rounds for reps)

4 sets

2 Minute Rest between sets

3 Minute ARMAP

2 Squat Cleans @ 115/85

3 Power Cleans @ 115/85

15 Lateral Bar Jump Overs

Rx+ = 155/105
20 reps per round