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