6.11

CrossFit Love – CrossFit

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Squat Warm Up Cycle #3 (No Measure)

2 Rounds

10 x 90/90 Hip Switch with KB

:25 Bear Plank with weight shifts fwd and back (slowly shift weight into fingertips and into the palm of the hand while maintaining stiffness t/o midline)

8 Lateral Box Step Ups with Plate Press Out on descent

Back Squat (1 x 4 @ 3-1-1-1 | 2 x 4 @ 1-1-1-1)

Use same weight

RPE 9 for first set

RPE 7-8 for 2/3

Squat Accessory Cycle 4 (AMRAP – Rounds)

3 Rounds

4 R/L – Goblet Skater Squat (place ab mat(s) under knee)

https://www.youtube.com/watch?v=eC8a5nxz22w

5 Partner GHR
use 2 DB or plates on the descent for skaters

-SCALE = SPLIT SQUAT

Rule of 9s (AMRAP – Rounds)

9 Minute EMOM

Min 1: 15 Max Cals AD

Min 2: 18 Hollow Rocks

Min 3: 5 Front Squats @ 155/105

Rx+ = 205/155