4.3

 In WOD

CrossFit Love, CrossFit Love – CrossFit

Warm-up (No Measure)

1 round – For Intent

Side Lying Hip Abduction x 10 R/L

– Up for 2, hold for 2, control down for 2

Spiderman x 8 R/L

–hold for 5, work elbow to ground

Tall Kneeling Pallof Press x 12

–Both knees on ground, bring band to chest, push straight out

KB Squat Press outs x 8

–3s pause in hole, drive knees out, STAY TALL

Russian KBS x 15

-Make these the most violent swings of your life

Front Squat (3 x 8, 1 x AMRAP )

You will complete

3 x 8 @ 90% of last week’s 10 RM

1 x AMRAP @ 90 % of last week’s 10 RM

4 Total working sets

Didn’t find your 10 RM last week? Find it today.

We are just getting started (Time)

5 Rounds – 20 Minute CAP

10 Back Squats @ 95/65

10 Bar Facing Burpees

200 M Run

-Back Squats are from the ground

– [RX+= 135/95]

LoveFit 4.2 (AMRAP – Rounds and Reps)

15 Minute AMRAP

1-2-3-5-6…..

Air Squats to MB

ButterFly Sit up

Alternating Lunge (R/L = 1)

LoveFit 4.2 pt 2 (Time)

4 Rounds – 20 minute cap

10 Goblet Squats

20 Line Jumps – add parralette for increased difficulty

200 M Run

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