1.4 LoveFit

 In WOD

CrossFit Love – LoveFit

Warm-up (No Measure)

Foam Roll :60 on each

Quads

Erectors

Lats

10:00 BW Flow Stretch

*hold nothing over :10 – :15 and breathe

1:00 Bar Hang

Metcon (No Measure)

5:00 Easy Pace Row

then

1:00 on, 1:00 off

@ 2:00 / 2:20 @ 500M pace

@ 1:55 / 2:15 @ 500M pace

@ 1:50 / 2:10 @ 500M pace

@ 1:45 / 2:05 @ 500M pace

@ 1:40 / 2:00 @ 500M pace

then

3 x 5 Bottoms Up KB Press

3 x 5 DB KB Clean & Push Press

3 x 5 DB KB Swing or Snatch @ lighter loads

Metcon (Time)

5 Rounds

10 VSits

15 Tuck Crunches

:20 Hollow Hold

Rest :30 Btwn
Accessory Work

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