9.26 CrossFit Love

 In WOD

CrossFit Love – CrossFit

Alt Front Rack Step-ups (*Work up to a max set of 12 * around 5 total sets)

Scap Pull-ups (4 x 6 )

Scap Push-ups ( 4 x 10 )

Plyo Push-ups (4 x 6 *slight elevation )

Max Height Jump Squats (4 x 2 )

Ring Extenstion Holds (4 x :20on, :20 off )

Metcon (AMRAP – Rounds)

5:00 AMRAP w Weight Vest @ 20 / 14

4 Strict Pull-ups

8 Push-ups

12 Air Squats

2:00 Rest

5:00 AMRAP

Max Ring Dips w Weight Vest @ 20 / 14 with a Partner

*Everytime you come off then rings its 10 Butterfly SIt-ups

Metcon (No Measure)

Reverse Hypers 3 x 8 – 12 @ 60% of todays heaviest back squat

GHD Complex x 3: 10 GHD Weighted Sit-ups, 10 Unweighted, :30 Prone Hold
Core

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