4.7

 In WOD

CrossFit Love – CrossFit

Warm-up (No Measure)

Foam Roll Quad R/L x :45

5 Spiderman Stretch R/L

Banded Overhead Lat Stretch R/L x :45

—————-

1 Round

10 Goblet Squats

20 Shoulder Taps from High Plank

Forward Lunge Red – Red

Reverse Lunge Red – Red

:30 Hollow Hold – with PVC OH

:30 Superman – with PVC OH

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5 Minute Kipping Progression

– 10 Scapular Circles hanging from bar – elbows stay straight

– 10 Kip Swings

-Pull up refinement with coach

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Scaled =

Ring Row/Banded PU

Bench/Box Push up

LoveFit Cindy (AMRAP – Rounds and Reps)

20:00 AMRAP

5 Ring Rows

10 Push ups

15 Air Squats

Curls for the girls, Tris for the guys (No Measure)

2 Rounds

15 DB Hammer Curls

8 Barbell Curls with 5s negative

15 Floor DB Skull Crushers

8 DB Kick Backs with 3s pause when elbow is extended

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