10.2
Announcements
***GYMNASTICS***THIS THURSDAY @ 6:30
11/11: Rocky Run 5k/10 miler
11/11: Flyer’s Game @ 7pm – $45/pp – sign up by 10/15 to guarantee a ticket
IN-HOUSE PARTNER COMP: 10/28 @10AM
rsvp to becky@crossfitlove.com
OCTOBER REAL FOOD CHALLENGE!
Track your meals, get points!
CrossFit Love – CrossFit
Back Squat (2×2 @ 90%, 1×1 @ 95%)
Squat Prep (No Measure)
1 Round
Band Walk Forward (up)
Band Walk Back (back)
10 Banded Squats
——————
2 Rounds
5 Goblet Squat Press Outs
5 Goblet Squats with a jump
5 SL Bridge
:20 RKC Plank
Mobilize/stretch as needed
Nutrition Challenge Pre-Test (Time)
5 Rounds
5 Burpees
10 Air Squats
15 Butterfly Sit-Ups
Metcon (AMRAP – Rounds)
3 Rounds
12 Reverse Hypers – dial in form if this is your first time- BUTT should be ON at top
6 Alt. Goblet SL Squat to Bench below parallel
15 Sidelying Hip Abduction with 2s pause at top
Extra Credit