4/12/21

CrossFit Loyalty – CrossFit

Warm-up

* 200m Run

* 30sec Calf stretch (ea)

* 50′ High knees

* 50′ Butt kickers

Then

With moderate KB

* 5 Jefferson curls

* 5 RDL

* 5 Deadlift

* 5 Bent over rows

* 5 Russian swings

* 5 American swings

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Midline Conditioning

Complete 3 sets

•30 second Flutter Kicks

•30 second Bicycle Kicks

•30 second Butt Ups

•30 second Rest in Prone position (just rollover)

GOAL OF THE WORKOUT

Work for the ENTIRE 90sec without stopping each round

THINGS TO FOCUS ON

Work hard through this section as everything we do is core to extremity so a strong core = strong body

Don’t hold your breath at all!

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