8.9

 In WOD

CrossFit Love – CrossFit

Posterior Chain Chili (No Measure)

2 Rounds

5 Cat Camel

:20 High–Low Plank

10 Alt. Leg Lowers with KB in overhead position

10 KB DL

10 Russian KBS

Deadlift (1×5@50, 1×5@60, 2×5@ 75%, 1×5 @80%)

HSPU Progression 3/4 (Time)

Intro to Kipping – 12 minutes on the clock for deliberate skill work

Head Stand – knees on elbows

Head stand- FREE STANDING

HEAD STAND INTO KIP _ CATCH WITH ARMS LOCKED IN HOLLOW

Transition to Wall

1. Top Hold

2. Slow Lower

3. Butt to Wall

4. Knees to chest

5. Kip

Rx+ = 3 Rounds of 5 strict HSPU into AMRAP kipping HSPU2:00 rest between sets

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Scale = Push ups

10:00 TIME CAP

Bulletproof Abs (E.C.) (No Measure)

2 Rounds

20 Hollow Rocks

10 strict T2B/strict knee raise

20 Seated, unsupported leg lifts offs

—seated on ground, hands on ground mid thigh, legs straight out, lift legs 6 inches off ground without leaning back

Bulletproof Abs (E.C.) (No Measure)

2 Rounds

20 Hollow Rocks

10 strict T2B/strict knee raise

20 Seated, unsupported leg lifts offs

—seated on ground, hands on ground mid thigh, legs straight out, lift legs 6 inches off ground without leaning back

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