4.6

CrossFit Love – CrossFit

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Warm-up (No Measure)

6:30 of 20 on 10 Off

High Plank shoulder, shoulder, hip, hip tap

Jump Rope

Hollow Rock

Bench Press (4 x 6 – 3s negative/ 3s pause @ RPE 8)

limit to TWO warm up sets

-increase over sets

Super Set with:

12 Rotational Landmines

Fat Arm Friday (AMRAP – Rounds)

3 ROUNDS

< :45 BETWEEN EACH EXERCISES
25 Band Press Downs (tri ext)

10 DB Curls with 3s eccentric (go light and SQUEEZE)

Freak Friday Pt. 2 (AMRAP – Reps)

Minute 1:

:50 AMRAP

6 BJO

5 Box Dips (single Box/Bench, shoulder pulled back)

Rest at :50

Minute 2:

2 DB Power Cleans

2 DB Push Press

4 DB PC

4 DB PP

6

6…

At 10:00…

Max Burpees in :90