12/12/19

CrossFit Loyalty – CrossFit

Primer

3 Sets, For Quality:

10 Glute Bridges

:15 Seconds Single Legged Glute Bridge Hold (Each Leg)

:30 Seconds Front Rack Hold

:45 Seconds Plank Hold

Front Squat (On the Minute x 9: 1 Tempo Front Squat)

Tempo:

3 Seconds Down

3 Seconds Bottom Pause

3 Seconds Stand

Metcon (AMRAP – Rounds and Reps)

Teams of 2, AMRAP 20:

8/6 Cal Bike, 1 Burpee Box Jump

8/6 Cal Bike, 2 Burpee Box Jumps

8/6 Cal Bike, 3 Burpee Box Jumps

Box – 24″/20″
Rounds Equal Number of BBJ you complete

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