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

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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