CrossFit Love – CrossFit
Squat Warm Up Cycle #3 (No Measure)
10 x 90/90 Hip Switch with KB
20 x Bear Plank Oppo Knee Tap with Band Around Knees
8 Slam Ball Goblet Hug Squat w 3s negative, 3s pause @50/30
Back Squat (8 RM )
Dumbbell Reverse Lunge (3 x 8 each)
Dumbbells at side. All R then All L. Take a step back, control knee to mat, return to double support. Slight Forward lean of torso to load posterior chain.
15 Banded Sit-Ups https://www.youtube.com/watch?v=ZOgIezbgj0c
Hold feet down with DBs. Place band on rig and put it over shoulders like a back pack
You were there for me, I was there for you (Time)
12/8 Cals AD
10 Thrusters @ 95/65
Rest until you can breathe through your nose. This is not a timed workout. This is about hitting each set 100%. Each round should be identical in duration if recovered appropriately.