5.23

CrossFit Love – CrossFit

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GPP Warm Up (No Measure)

2:00 Squat hold – grab a post, pole, KB, or friend to help you pop a squat – SHOES OFF

10 Alternating Spiderman (total)

———–

2 Rounds

Heavy Farmers D+B

5 RDLS

5 Goblet Squat Press Outs

5 Single Arm Press with 20s hold after fifth rep ea

5 Max Effort Jumps for Height – (attempt to touch a ring or bar on the rig)

DBL KB Sumo Stance Deadlift (3 x 6)

5s Tempo on negative
Rx+ = Feet elevated on 45# plates

Find your happy medium between squat and hinge.

Load hamstrings and glutes prior to the bar breaking off of the ground

Super set with

30 Frog Pumps

10 Hanging Strict Knee Raise – Alternating side to side (R knee towards L armpit)

#EARNED (AMRAP – Rounds)

16 Minute EMOM

1. 15 Slam Ball Over Shoulder @ 50/30

2. 200 M Row

3. 20 Hollow Rocks

4. Rest

Rx+ = 250 M Row