4.17

CrossFit Love – CrossFit

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Goin’ Up (No Measure)

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2 Rounds NFT

Empty BB Z-Press hold x :30

Captain Morgan Plank x :25 Each (top leg up)

Bear Plank High Fives with Partner x 20 (cone/plate on back. IF CONE COMES OFF X 5 BURPEES)

Prone Swimmer x 5

Shoulder Press (6 RM)

Talk to the coach about WU strategy.

3-5 reps warming up

KettleBallin’ (AMRAP – Rounds and Reps)

12 Minute AMRAP

5 SA Swings R

5 Bent Over Rows w pause ( feet square)

5 SA High Pull swings

5 Push Press

2 TGU

5 SA Swings L

5 Bent Over Rows w pause (feet square)

5 SA High Pull swings

5 Push Press

2 TGU

Heavy Planks (3 x :45 )

Low Plank