6.21

CrossFit Love – CrossFit

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Dynamic WU with Coach (No Measure)

Sweat, mobilize, activate with coach for 5-10 minutes.
Include Posterior chain activation

Rowing technique ( Pick Drill)

Interval work 250M

Metcon (AMRAP – Rounds)

@ 70-75%% Max intensity

2 Rounds – Full Rest between

350 M Row

35 Unbroken DU – 2:00 of DU practice – no singles

Rx+ = 60 UB DU – capped at 2:00 once rope has been picked up

75% on rower – keep pace far above 500 M TT

Don’t Sweat the Technique (AMRAP – Rounds)

3 RDS For Quality

6 Front Rack Box Step Ups – minimal push off from rear leg ( RX=box at or above knee height)

3 TGU R/L

25 Hollow Rocks

:30 Side Plank – forearm