10.5

 In WOD

Announcements

11/11: Rocky Run 5k/10 miler
11/11: Flyer’s Game @ 7pm – $45/pp – sign up by 10/15 to guarantee a ticket
IN-HOUSE PARTNER COMP: 10/28 @10AM
rsvp to becky@crossfitlove.com
OCTOBER REAL FOOD CHALLENGE!
Track your meals, get points!
10% OFF KETTLEBELL KITCHEN: CODE Love thru 10/31

CrossFit Love – CrossFit

(No Measure)

3 RDS NFT

5 “Quiet” Box Jumps

:20 OH DB Carry R then L

10 Side Plank with Band Row R then L (hook up band to rig, top hand performs row x 10 (elbow to hip pocket))
Review all movements prior to EMOM once warm-up is complete

Just Hold On We’re Going Home (AMRAP – Rounds)

21 Minute EMOM

Minute 1: 2 Wall Walks + 10 Shoulder taps (high plank) [shoulder taps in the handstand hold]
Minute 2: 10 Hollow Rocks + 5 T2B

Minute 3: 2 TGU L/2 TGU R

Mobility (No Measure)

Pick 2/4

2 Minutes per side for each

Lacrosse ball to pec minor – standing against wall

T-Spine on Foam roller with 45/25 plate on chest

Hamstring Smash with lacrosse ball – pin and stretch sitting on box

High Quadricep/TFL/Glute Med foam roll

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