6.7

 In WOD

CrossFit Love – CrossFit

Warm-up (No Measure)

Prone Shoulder Angels (I to Hands behind Back) x 8

Bear Plank Hold x :45 (Breathing and Protraction focus)

Hamstring Leg Lowers x 10 ea (slow & control)

DBL DB RDL x 8 w 5s pause at end range

Bar Work Week 4 (No Measure)

3 Rounds

8 Hollow Rocks to Hip Snap

:20 Superman Hold

———————

Hang to Active 3 x 5 ( hold active 5s.)

Tight, Controlled kip 3 x 5, pause for SPLIT s in hollow

Jump to Hollow –> superman, pull up attempts. 3-5 min

Strict (AMRAP – Reps)

3 x 5, 1 x AMRAP Strict Chin Ups

3 x 10 Straight Arm Lat Activation Pull Downs (Red band or lighter)

Top-Down Chin ups if 10
Straight arm pull downs are completed in hip hinge stance

Move (Time)

For Time: 18:00 Cap

30 Alternating Pistols to Bench @ 50/30 Goblet Hold (Set surface to parralel, stand on plate if needed)

30 Deadlifts @ 185/135

30 Burpees to target

1200 M Run

Rx+ = 70/50 KB

Rx+ = 225/185

LoveFit A (AMRAP – Rounds and Reps)

15 Minute AMRAP

10 Alternating Box Step Ups with MB

10 Push Ups on Box

20 Hollow Rocks

LoveFit B (AMRAP – Rounds)

3 x 3 Eccentric Chin Ups

Rest :90 between sets

LoveFit C (Time)

18:00 Cap

30 Air Squats

30 KB Sumo Deadlifts

30 Burpees

1200 M Run

Recent Posts