6.21

 In WOD

CrossFit Love – CrossFit

Gymnasnicks (AMRAP – Rounds)

4 Rounds For Quality

:20 Ring Dip Top Hold – Elbows Extended

5 Strict Pull Ups

:30 Handstand Hold

10 Ring Reverse Flys
Rx+:

Weighted Pull Up with 5s Eccentric

Shoulder Taps :30 in Handstand Hold

:20 Ring Dip Hold then 10 Ring Dips

Movement Literacy (No Measure)

Wrist Series

:30 Fingers Forward – Rock Forward

:30 Fingers pointing to side – Rock R to L

:30 Fingers facing body – rock back

———————-

Downward Dog Push Up x 5

Prone Push Up x 10 w 3s hold

RKC Plank 3 x :20 Max Tension – :20 Rest

15 Hang to active from bar

:30 L Hang From Bar (knees to chest scale)

Lettuce (AMRAP – Rounds and Reps)

12 Minute AMRAP

2-2-2-4-4-4-6-6-6-8-8-8…..

OH Plate ALT Lunges (45/25) (R/L=2)

HRPU

SA KBS (R for 2, L for 4, R for 6, etc…) @ 50/30

Low Blow (AMRAP – Rounds)

3 Rounds

30 Low Plank Body Saw

15 KB Side Bends

10 V Ups

LF A (AMRAP – Rounds)

4 Rounds NFT

:30 High Plank

5 Eccentric Pull Ups

:30 Table Top Hold

10 Ring Rows

Metcon (AMRAP – Rounds and Reps)

LF B

12 Minute AMRAP

2-2-2-4-4-4…..

Alt lunges

Push Ups

KB Sumo DL

Metcon (AMRAP – Rounds)

LF C

3 Rounds

30 Low Plank Body Saw

15 KB Side Bends

10 V Ups

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