6.21
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