5.14

CrossFit Love – CrossFit

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Squat Warm Up Cycle #3 (No Measure)

2 Rounds

10 x 90/90 Hip Switch with KB

20 x Bear Plank Oppo Knee Tap with Band Around Knees

8 Slam Ball Goblet Hug Squat w 3s negative, 3s pause @50/30

Back Squat (8 RM )

Dumbbell Reverse Lunge (3 x 8 each)

Dumbbells at side. All R then All L. Take a step back, control knee to mat, return to double support. Slight Forward lean of torso to load posterior chain.

https://www.youtube.com/watch?v=zMfGwXdxr6c
Superset: (SS)

15 Banded Sit-Ups https://www.youtube.com/watch?v=ZOgIezbgj0c

Hold feet down with DBs. Place band on rig and put it over shoulders like a back pack

You were there for me, I was there for you (Time)

4 Rounds

12/8 Cals AD

10 Thrusters @ 95/65

Rest until you can breathe through your nose. This is not a timed workout. This is about hitting each set 100%. Each round should be identical in duration if recovered appropriately.

[135/95]