4.5

 In WOD

CrossFit Love – CrossFit

Warm-up (No Measure)

8 Minutes of:

25 Single Jump Ropes

10 PVC Hinges with 3s pause at position of max hamstring tension

:20 Bar Hang

:20 Hard Style Plank

Metcon (Weight)

3 Rounds NFT

DB RDL x 12

Barbell Glute Bridge x 12

Reverse Lunge with DB at side x 6 R/L
Score is Glute Bridge weight

Humps (AMRAP – Rounds and Reps)

15 Minute EMOM

1: 30s Hanstand Hold

2: 8 Toes To Bar + 15 bar hang

3: 20s hollow hold, 20s superman hold

Rx+ = 45s hold, 12 T2B

Bulletproof Abs (E.C.) (No Measure)

2 Rounds

12 KB Side Bends

12 GHDs

20 Seated, unsupported leg lifts offs

—seated on ground, hands on ground mid thigh, legs straight out, lift legs 6 inches off ground without leaning back

LOVEFIT 1 (AMRAP – Rounds and Reps)

12 minute AMRAP

15 glute bridges

15 box step ups

15 MB Slams

LOVEFIT 2 (AMRAP – Rounds and Reps)

15 Minute EMOM

1: :30 wall sit

2: 30 shoulder taps

3: 12 knees to chest

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