4.16

CrossFit Love – CrossFit

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Blank Slate (No Measure)

2 Rounds

4 x 10s Hamstring Bridge with KB OH ISO]
10 Alt. Lateral Lunge with Plate Press Out

10 90/90 Hip Switch

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6 Max Effort Med Ball Slams

Back Squat (12 RM (10/10 RPE) )

BB

3 x 6 warming up

Talk to Coach early about your game plan!

Do not do 12’s warming up!!!!

Partner GHR (AMRAP – Rounds)

Knees on mat, partner holds down ankles. REALLY HOLD DOWN ANKLES
3 x 12 GHR

Superset

3 x :20 Weighted Hollow Hold (hold DB in hands)

IF FIRST TIME DOING THIS START WITH 3X5

SECOND TIME DOING THIS = 8 REPS

THIRD TIME DOING THIS = 10 REPS

One Mo’ (Calories)

5 x :30 Max Cal AD

:60 Rest

If class >6, have a group begin after Back Squat