CrossFit Love – CrossFit

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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.

Dynamic WU with Coach (No Measure)

Sweat, mobilize, activate with coach for 5-10 minutes.

Metcon (Time)

For Time (18min Cap)

750m Row

45 WB @20/14

30 Pull Ups

45 WB

750m Row