Pinball Wizard

CrossFit Love – CrossFit

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Warm-up (No Measure)

2 Rounds:

8 Half kneel KB press/arm

8 Band pull aparts (5 second eccentric)

Bear crawl down w/ light weight on back

8 KB Rdl (5 second eccentric)

Metcon (Weight)

3 Rounds:

8 Double KB/DB deadlifts +

Farmer carry down and back +

8 Double KB/DB deadlifts

-rest 1-2 min-

8 Tall kneeling KB/DB Press

-rest 2-3 min-
Press focus: squeeze glutes, ribs down

https://youtu.be/iRNE_6Qc-Mg

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP:

8/6 Cal (alt bike & rower)

10 Abmat situps

8 air squats

Rest 2

8 min AMRAP:

8 Russian KB swings @50/35

8 KB Goblet alt. Reverse lunges

8 Pushups