9.12

 In WOD

CrossFit Love – CrossFit


Bacon Hash (No Measure)

10 PVC Pass Thrus

:30 PVC Front Rack Mobility each side

:45 T-Spine Foam Roll

—–

Bear Crawl Up and Back – for control

20 Hollow Rocks

15 Kip Swings maintaining active shoulder and hollow body

:40 Handstand hold – scale to feet on box

15 bent over reverse fly with 3s negative – use 5-10# plates

Road Racer (AMRAP – Rounds)

5 x 75 M Sled Sprint

High handles to electrical box

Low Handles back to starting line

Men use 2 – 45# (minimum)

Women use 2 – 25# (minimum)

Hold the Line (AMRAP – Rounds)

8 Minute EMOM

1: L ARM Farmers Carry x :40

2:R Arm Farmers Carry x :40

3: L Arm OH DB Carry x :40

4:R Arm OH Carry x :40
Lighter weight for OH Carry

Weight in comments

Standards (Time)

40 PRIDEFUL Push-Ups For Time

Rx+ = 60 Prideful Push Ups

-any fault (neck moving, low back rising or lowering) is NO REP AKA IT DOES NOT COUNT.

Rx++= 60 ring Push ups
Find the variation that works best for you.

Box, Bar, bench, ab mat under chest, etc.

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