CrossFit Love – CrossFit

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OPEN WEEK (No Measure)

3 Rounds

10 Bear Plank KB Drag Thru

20 Alt Shoulder Taps

5 Goblet Squats 5 sec negative, 5s pause, 5s ascent

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)


5-10 Kipping Pull Ups

***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.

12 Minute EOMOM (AMRAP – Rounds)

Minutes 0,4,8

10 Front Squats

20 Lateral Bar Jump Overs


12 Back Squats

8 Pull Ups

Rx: 95/65

Rx+: 135/95

From Ground