6.4

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 (4 x 4 @ 3-3-1-1 )

3 Warm-Up Sets

into

4 Sets building to an RPE = 7

These are the best four sets of your life

-Gold Star is given for the maintenance of form across all four sets

-no bouncing after the pause in hole

-trust your legs, do not be in a “rush” to stand up

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

“Started” (Drake Voice) (3 Rounds for reps)

3 Rounds

:45 Work | 1:15 Rest Rest

2 Front Squats @ 95/65

10 Lateral Bar Jump Overs

4 Front Squats

10 Lateral Bar Jump Over

6 Front Squats

10

8

10

Restart at 2 Front Squats each Round

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