10.17

Announcements

IN-HOUSE PARTNER COMP: 10/28 @10AM
rsvp to becky@crossfitlove.com
OCTOBER REAL FOOD CHALLENGE!
Track your meals, get points!
10% OFF KETTLEBELL KITCHEN: CODE Love thru 10/31
***GYMNASTICS*** THIS THURSDAY @ 6:30PM

CrossFit Love – CrossFit

Warm-up (No Measure)

3 Roudns

15 Hollow Rocks

6 Strict T2B – No Kip – Scale Knees up to “L” then extend knees and lower down slowly

:20 Internal Rotation Stretch each arm in supine

Muscle Up Skill Work Week 2 (AMRAP – Rounds)

3×5 False Grip Ring Row – scale up/down with tempo or angle

HANDS TOUCH CHEST EVERY REP –

3×5 Dip Negatives

-establish top hold, lower slowly into bottom dip position, pause for 1s

Ice Cream Makers – False Grip Ring Row to Bottom dip Hold

3×5 – this is about speed, accuracy, a strong false grip row, and being strong in your bottom dip position
false grip false grip false grip

Love Is The Reason (AMRAP – Rounds)

EMO4M x 16 Minutes

15/12 Calorie Row [20/16]
15 Push Ups [25/20]
Bear Crawl Blue to Red and back – controlled and reciprocal