12.15

CrossFit Love – CrossFit

Warm-up (No Measure)

Prone Scap Activation Circuit

Hands behind head – elbow lifts offs x 15

Push up position – lift hands up x 15

Forearm plank to push up position x 10 (MAINTAIN PROTRACTION)

Prone slow motion swimmer x 10

Band Pull a part palms up x 10

Band Pull apart back to wall shoulder flexion x 10

Bench Press (1 RM)

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This is Sparta (AMRAP – Rounds)

3 Rounds

8 Banded Push Ups – scale to eccentric push up

8 DB Bench Pull Overs with 5s eccentric

8 Floor DB Skull Crushers

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP

7 Push Ups on Bar

7 Lateral Bar Burpee Jump Overs

7 Power Snatches @ 75/55

Rx+ = 105/75