Pull Up. Hop Out

CrossFit Love – CrossFit

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Warm-up (No Measure)

10 banded shoulder halo

10 scap push ups (2-2-2-2)

3 Sets:

6-8 half kneeling single arm Landmine press/arm

:20-:30 wall facing HS Hold

SA KB Bottoms up 90/90 Carry, One length/arm

Push Press (7,6,5,4,7)

Building from last week and each set. Last set of 7 should be heavier than first set of 7

Pull Up Work

6 Min: Work Tuck/hollow position on floor. Superman-> Hollow.

Transition to hanging kip on rig

10 EMOM:

a) 12 tall kneel straight arm banded lat pull downs

b) Submax set of consistent pull ups – May be kipping, may be controlled negatives, may be strict. Choose one and stick with it.

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP

10 Sit ups

8 OHS @95/65 [115/80]
6 Lateral Bar Over Burpees

—-REST 2 —–

4 min AMRAP

10 sit ups [V-Ups]
8 push ups [HRPU]
6 lunges [Jumping Lunges]