3.27

 In WOD

CrossFit Love – CrossFit


Are you just involved, or are you committed to reaching your health and fitness goals? There is a difference.

THE FUTURE IS JUST A WHOLE STRING OF NOWS (No Measure)

:45 Foam Roll – Quads R/L

:30 Bottom Squat Hold – Relaxed – Hold on to post if needed

3 Spiderman Stretch w 5s hold – Back Knee Stays Up – Plank Pos.

———————-

1 Round

Band Walk x Down and Back x 2

-Down and Back (FWD)

-Down and Back (Backwards)

Empty Barbell Tempo Squat x 2

–10 Second Negative (ELBOWS ELBOWS ELBOWS UP)

–10 Second Bottom Hold

–10 Second Ascend

Bridges with hamstring walk out x 5

–Bridge, then walk one heel out at a time until knees are nearly straight

–keeping bottom from touching the ground

–walk heels back in to start position

KB Squat Press outs x 8

Front Squat (ESTABLISH 10 RM)

15-20 minutes to establish a 10 RM

-No more than 3 full sets of 10.

-Warm up sets should be in 5-8 rep range.

RECTUS FEMORIS? I thought you asked if I wanted more porridge?! (Weight)

2 Rounds NFT

8 Lateral Lunges with DB/KB in Goblet Pos.

—Start with feet together

—Big lateral step while keeping both feet flat

—Reach back with the hips, torso lean is encouraged

—All on R, then all on L

6 DBL KB Fr. Rack Box Step Ups

–Keep light

–6 on R, then 6 on L
Score is weight for step ups

The PIGS are in the frying pan. The CHICKENS are just involved. (Time)

9 Minute Cap

15-12-9-6-3

5-4-3-2-1

KB Swings @ 60/40

Squat cleans @ 95/65

RX + = 155/105

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