5.31

 In WOD

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Know anyone looking to try CrossFit, learn the basics, and join our community? Our new 4 week Intro program starts on JUNE 5TH. *3 times a week/ 4 weeks/ $150*

CrossFit Love – CrossFit

Capillary Refill (No Measure)

:45 Foam Roll – Lat

10 Prone Push Ups – 3s hold

10 PVC Pass Thrus

Kip Progression Week 3 (AMRAP – Rounds and Reps)

3 Rounds – With PVC overhead

:20 Hollow Hold

:10 Transition

:20 Superman Hold (Glutes are on)

3 Eccentric Pull up maintaining hollow body

–jump up to chin over bar, work negative fighting for position

3 Rounds

Hang to Active (3s pause)x 5

Hollow Hold (C-Shape) x :10

Hollow to Superman back to Hollow (controlled kip) x 5

—————-

Kipping Knees to Chest 3 x 8

#CrossFit (Time)

21-15-9

Burpees Over Bar

Deadlifts @ 155/105

T2B

Rx+ = 225/155

2 Rounds (AMRAP – Rounds)

10 Partner Eccentric GHD/Noridcs (use ab mat/gymnastic mat for knees)

:30 SA Farmers Walk @ Hvy as possible (at side)
Fight like hell to maintain posture on eccentric GHD. Butt should on ON, ribs are tucked.

LoveFit A (AMRAP – Rounds and Reps)

15 Minute AMRAP

200 M Run

20 Hollow Rocks

:30 Side Plank L

:30 Side Plank R

LoveFit B (Time)

21-15-9

Burpee to Medball

KB Sumo DL

Knee Raises

LoveFit C (AMRAP – Rounds)

10 Partner Eccentric GHD/Noridcs (use ab mat/gymnastic mat for knees)

:30 SA Farmers Walk @ Hvy as possible (at side)

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