CrossFit Love – CrossFit
Warm-up (No Measure)
Spiderman Strech x :45 each
10 Goblet Squat Press Outs with 5s pause in bottom
5 Hamstring Bridge Walk Outs
Down and Back Farmers Carry AHAP
5 KB/DB Squat Jumps with pause at bottom
Back Squat (3 x 12 @ RPE 5.5)
Keep in mind that as you progress across sets, you will accumulate fatigue. Warm up to a weight you feel is a 5.5 @ 12 reps. This is your first working set. if you feel it was too light, or too heavy, adjust accordingly. This is called auto-regulation. The purpose of the RPE scale is for you to become more familiar with how your body works.
From day-to-day, your 100% will vary due to stress, sleep hygiene, your caloric intake, etc. On days that you’re feeling good, you have a green light. On days that you’re feeling a bit off – listen to your body and adjust accordingly.
Partner GHR (AMRAP – Rounds)
Knees on mat, partner holds down ankles. REALLY HOLD DOWN ANKLES
:30 Foam Roller Deadbug ISO
4 x :30 Max Cals AD