4.17

 In WOD

CrossFit Love – CrossFit

Bunny Ears (No Measure)

3 Rounds

Bear Hug Carry 50 M (Hug a HVY KB walk with it)

15 Air Squats

:20 Side Plank R

:20 Side Plank L

10 Staggered Stance RDL R – KB/DB

10 Staggered Stance RDL L – KB/DB

Front Squat (3 x 5 @ >110% of 10RM)

Strong By Science (Weight)

3 Rounds NFT

A.

10 Front Foot Elevated Reverse Lunges

-Stand on 45# Plate

-Perform all on R, then all on L

-Load with two DBs at side (20 total reps)

B.

12 Sumo Stance Barbell Good Mornings

-Light, controlled, work negative
Score = weight used for lunges

The Front Street Shuffle (AMRAP – Rounds and Reps)

3 Rounds – :20 on/:10 off

-Air sqauts with hands behind neck

3 Rounds

Alternating Single Arm KBS

-Switch arms via “pass off” at the top of each swing

3 Rounds

Hollow Rocks

LoveFit 4.17 A (Time)

3 Rounds

20 Goblet Squats to MB

:20 Low Plank

:20 Side Plank R

:20 Side Plank L

75 Flutters

200 M Run

LoveFit 4.17 B (AMRAP – Rounds and Reps)

3 Rounds of 20 on 10 off for the following

-Complete three rounds at each movement before moving on to the next

-Air Squats

-MB Slams

-Hollow Hold

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