8.21

 In WOD

CrossFit Love – CrossFit

Stepping into the Week (Weight)

3 Rounds – For Intent not Intensity

8 Front Rack Box Step Ups — Complete all on R, then all on L

8 Cossack squats with Goblet squat press out — Complete all on R, then all on L
Score is weight for FRSU

So. Much. Chili. (No Measure)

Front Rack Moblity – Banded x :45 each –

Foam Roll T-Spine x :45

————

2 Rounds

12 Alt. Box Step Ups

12 Goblet Squat Press Outs

8 Alt. Leg Lowers – hands pressed into wall

Heartache On The Dancefloor (AMRAP – Rounds and Reps)

12 Minute EMOM

Minute 1: 10 Back Squats @ 95/65 – high plank until :50 mark

Minute 2: 40s Hollow Rocks

Minute 3: 5 Single Arm DB hang clusters all R then all L
Score is 4 Rounds

Bulletproof A$$ 09 (AMRAP – Rounds)

3 Rounds

20 Frog Pumps

10 Banded Hamstring Curls each – on stomach – red band on rig, wrap around ankle.

LoveFit A (AMRAP – Rounds)

3 Rounds NFT

12 BW Bridge x 5s hold

12 DB Curl and Press

12 Rear Foot Elevated Split Squat ea.

Lovefit B (No Measure)

12 Minute EMOM

1:10 Goblet Squat – plank remainder of minute

2: 40 Hollow Hold

3: 12 DB Thrusters

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