10.31

 In WOD

Announcements

***GYMNASTICS*** THIS THURSDAY @ 6:30PM

CrossFit Love – CrossFit

Upper Primer (No Measure)

T-Spine Foam Roll x :30

Lat Foam Roll R/L x :30

——

1. Prone Snow Angles (end with hands on low back/relax forehead on ground) x 15

2. High Plank – shoulder, shoulder, hip, hip taps x 8 cycles

3. Strict KB high pull R/L x 10

4. Banded Pass Thrus x 15

Push Jerk (4 x 4 with 3s negative )

Increasing weight

Focus on strict, straight bar path on descend

Spooky Love (Time)

3 Rounds FT

10 Burpees

31 Single Arm KBS – break up anyway

10 HR Push Ups

31 Buttefly Sit up

BONUS POINT (AMRAP – Reps)

From 0-2 minutes, complete:

MAX Strict Pull Ups (weighted if max > 8)

12 Lateral DB Raises

15s Chin over bar hold

From 2-4, complete

:20 Bottom Push Up ISO Hold

MAX Strict Pull Ups

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