4.7
CrossFit Love – CrossFit
Warm-up (No Measure)
Foam Roll Quad R/L x :45
5 Spiderman Stretch R/L
Banded Overhead Lat Stretch R/L x :45
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1 Round
10 Goblet Squats
20 Shoulder Taps from High Plank
Forward Lunge Red – Red
Reverse Lunge Red – Red
:30 Hollow Hold – with PVC OH
:30 Superman – with PVC OH
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5 Minute Kipping Progression
– 10 Scapular Circles hanging from bar – elbows stay straight
– 10 Kip Swings
-Pull up refinement with coach
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Scaled =
Ring Row/Banded PU
Bench/Box Push up
LoveFit Cindy (AMRAP – Rounds and Reps)
20:00 AMRAP
5 Ring Rows
10 Push ups
15 Air Squats
Curls for the girls, Tris for the guys (No Measure)
2 Rounds
15 DB Hammer Curls
8 Barbell Curls with 5s negative
15 Floor DB Skull Crushers
8 DB Kick Backs with 3s pause when elbow is extended