CrossFit Love – CrossFit

View Public Whiteboard

Warm-up (No Measure)

3 Rounds

12 Band Pull Aparts

12 Hollow Rocks

12 Goblet Squat Plate Press Outs

3 Max Effort Broad Jump

Pull Up Progression (Time)

3 Rounds

:15 Hollow hold

:15 Arch Hold

3 Rounds

:15 Active Shoulder Hollow Hang from bar – stay long, push bar away, dont flex at hip

3 Rounds

10 Gentle Kips, should be able to pause at anytime

3 Rounds

5 Larger Kips (practice “jump to hollow” to initiate first kip)

5 minutes kipping pull up practice

***if you do not have strict pull ups*** go through the previous progression. During the five minutes of killing practice, accumulate 10 eccentric/partner assisted pull ups with hollow body focus. They do not need to be unbroken.

Metcon (AMRAP – Rounds and Reps)


3 Rounds

9 Front Squats

9 Pull Ups



12 Front Squats

9 Pull Ups



15 Front Squats

9 Pull Ups


3 Rounds

18 Front Squats

9 Pull ups

If you finish your three rounds within the three minute window, you have earned your rest.

If you are unable to complete the three rounds within the three minutes, during the next three minute window, you will complete the following for the remainder of the 12 minutes.

3 Rounds

15 Airsquats

15 Hollow rocks

* pull up scale either ring rows or jumping pull ups – open standards (scaled division)