6.12

 In WOD

CrossFit Love – CrossFit

IN LOVE WITH THE GRIND (No Measure)

:30 Foam Roll Calf

:30 Foam Roll L Calf

:30 Foam Roll T-Spine

—————–

30 Jumping Jacks

Prone I,Y,T x 8 each (thumbs up, pull shirt over forehead, squeeze butt)

1/2 Kneel DB Press x 8 ea (ribs down, back glute on)

Banded OHS (Red) x 12 with 3s pause in hole

—————

OHS Debrief and Demo with Coach

Overhead Squat (5-5-5-5)

Work up to working weight. Hit same weight over four sets.

3s Eccentric, 3s Pause in hole.

Work technique and positioning today

Life does not happen in a straight line (AMRAP – Rounds)

3 Rounds NFT

8 Lateral Step Box Step ups ea.

–Holding 45/25# plate

–Free Leg does not rest on top of box

–ex: R leg steps up, “pull” body up with glutes until L foot even with R

12 Cossack squats (KB Goblet)

–6 R then 6 L

–Both feet stay flat, reach hip back, let chest angle increase (don’t stay super upright)
Dial this in. Find a challenging weight that allows your to maintain technique over three rounds. Increase between rounds as you get familiar with movements.

Chipotle Mayo (AMRAP – Rounds and Reps)

7 Min AMRAP

6 Burpee Box Jumps

10 Back Squats from floor @ 115/75

Rx+ = 185/135

LF A (Weight)

4 Rounds NFT

10 Goblet Squat

:30 Side Bridge Each Side
Increase load each set if possible

LF B (AMRAP – Rounds)

8 Minute EMOM

:40 on :20 off

Minute 1: Jump Rope

Minute 2: SLS to Bench (alt)

LF C (AMRAP – Rounds and Reps)

7 Minute AMRAP

6 Burpees

16 KB Sumo DL

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