CrossFit Love – CrossFit

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18.2 This Friday – ROSA VS. LEO FT. ROSA’S BIRTHDAY PARTY (No Measure)

3 Rounds

20 Low Plank Body Saw

15 Hollow Rocks

10 Side Plank with Band Row – pause 2s (band on rig)

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.

(AMRAP – Rounds)

14 Minute EOMOM

5 Deadlifts @ 95/65

5 Hang Power Snatches


5 Back Squats

Rx+= 135/95
PSN prep before metcon

Metcon (AMRAP – Reps)


Rx= 2

Max Set Kipping Pull Ups

Rest :90

Max Set Kipping Pull Ups


Max Set Strict Assisted Pull Ups’

Rest :90

Max Set Strict Assisted Pull Ups

Partner Assist or eccentric or barbell in rack