Bumpkin Spice

CrossFit Love – CrossFit

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Core Glute Warmup 1 (No Measure)

2 rounds:

8 1/2 Kneel SA Kb Press/arm

15 lateral band walks/side

10 Side Plank rotations/side

10 Glute Bridge extensions

Back Squat (4×4 @ (3-1-X-1) )

Squats: Focus on controlling the weight down, holding steady at the bottom, and exploding out of the hole without a rebound. Increase weight each set, but prioritize control and stability over weight.

SUPERSET: after each set of squats, complete 8-10 seated banded lat pull downs with a 1-2 second hold at the bottom.

Metcon (Time)

For time:


Calorie Row

Back Squat @95/65 [135/95]

–rest 2–



Abmat Situps

*Female Row Cals – 15/12/9