5.22

 In WOD

CrossFit Love – CrossFit

Cayene&Chili Powder&Green Peppers (No Measure)

High Plank Shoulder Taps x 16 slow

Side Plank Hold x :30 w top leg raised R/L

Single Leg Glute Bridge x 5 R/L

10 Jumping Air Squats

10 Alt Lunges – Hands behind head

——

15 Burpees for time – winner gets 50 Pride Dollars

Front Rack Box Step Up (3 x 5 increasing loads)

Bar in the front rack, complete all step ups on R, then all on L.
One set w barbell. All weighted sets count. Keep it light, today is the start of a new cycle, will be adding 5-10 pounds each week so keep this in mind. If I step up with my right leg, my right leg leaves the box last. Complete all reps on R, then all on L. If I need to set the bar down after all of my reps on the R, that is fine.

On (AMRAP – Rounds and Reps)

7 Minute AMRAP

10 Alt Jump Lunges

10 Air Squats

10 Glute Bridge

5 Tuck Jumps

Rx+ = 50/30 KB in Goblet
:90 Rest – Reset Clock

A (AMRAP – Rounds and Reps)

7 Minute AMRAP

30 Mountain Climbers

5 Burpees

15 Sit ups

5 Burpees

Rx+= Plate Sit ups @ 45/25
:90 Rest – Reset Clock

BOAT (Time)

7 Minute AMRAP

20 on/ 10 off

High to Low Plank

Flutters

Scissor Line Drills

Skiers – Lateral Hops

LoveFit A (Weight)

Box Steps Ups with Goblet

3 x 5

Use plates if needed.

Same cues as CrossFit, without the barbell

After Hours (Time)

10 Strict Pull ups

20 Cals

Ski Erg

For Time
Challenge of the day. Extra Credit. Coach must witness in order to log.

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