5.19

 In WOD

CrossFit Love – CrossFit

FRIDAY CHILI (No Measure)

Pre- Class Mobility

:45 Foam Roll T-Spine – hands behind neck

Straddle stretch 1:00

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1 Round

16 Alt Walking Lunges (Arms reaching OH)

10 Toe Touch to Overhead Squat

10 Empty Barbell Front Squats

10 Empty Barbell RDLs

10 Empty Barbell Power Cleans

10 Empty Barbell Jerks

200 M Run

Hurricane Grace (Time)

40 minute Cap

400 M Single Arm Farmers Carry @ 60/40 (Switch arms at any point)

10 Clean and Jerks @ 135/95

200 M OH Plate Carry @ 45/25

10 Clean and Jerks @ 135/95

800 M Run

10 Clean and Jerks @ 135/95

Rx+ = Weighted Vest 800 M Run
*Power Cleans are acceptable and encouraged. Sclae to weight where you are not looking at the bar for 3 minutes.

LoveFit Grace (Time)

500 M row

20 Goblet KB Thrusters

25 Cals Air Dyne

20 Goblet KB Thrusters

100 Single Unders

20 Goblet KB Thrusters

Bulletproof Core 007 (No Measure)

3 Round

30 Low Plank Body Saw

15 Strict Knee Raises

20 Weighted Plate Sit ups
Rx+ = Strict Straight Leg Raises to 90 degrees (hanging from bar)

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