3.28

CrossFit Love – CrossFit

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BB RDL (4 x 5 – sets across @ RPE 6)

3 – 2 – 1 – 1 Tempo
Super Set with 3 Box Jumps – quiet landing

3-2-1-1 tempo means:

-3 sec negative

-2-sec pause

-1 sec back up

-1 sec rest at the top

***Coaches note

Every athlete gets video feedback on their RDL

Warm-up (No Measure)

2 Rounds

12 Alt Leg Lowers with KB OH https://www.youtube.com/watch?v=rMFHvHUAG_I

8 Glute Bridge with 5s Hold

12 KB RDL

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20 PVC Hinges * with discussion and video feedback as necessary

https://www.youtube.com/watch?v=AHSBc9pO7Pk

For the Birds (Time)

20 Minute Running Clock

In 6 Minutes Complete AMRAP of:

200 M Row

5 Lateral Burpees Over Rower

Rest 2:00

In 6 Minutes Complete AMRAP of:

12 Alt. Hand to Hand KBS @ 50/30

12 Alt. Reverse Lunges (Rx+ Goblet KB)

Rest 2:00

4 Minute AMRAP

8 Box Jumps

12 Ab-Mat Sit up