3.28

CrossFit Love – CrossFit

Upper Primer 2 (No Measure)

:45 Banded OH Lat Stretch – Palm up

:30 SMR- Pec Minor against Rig – add hand behind back

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2 Rounds

Bear Quadruped Position – Knee Taps x 30 Total

Empty Barbell/PVC OH – Tall Kneel to Stand x 10

Bent Over DB Rear Delt Fly x 8 (light)

90/90 KB Pull over x 5 @ 5s negative

Lead, follow, or get out of the way (Weight)

3 Rounds NFT

3 Rounds

1A.) Alternating DB Bench Press x 8 R/L (16 total)

-Both DBs start up with elbows locked out

-As you bring down the DB on the R, the L arm stays locked out until the R arm DB returns to the starting position.

-Alternate arms every rep

1B.) Seated, unsupported SA DB/KB Press x 8 R/L

-Seated on ground with legs straight

-Complete strict single arm press w/o lateral torso compensation

1C.) Ring Row/ Inverted Body Barbell Row in Rack x 10

-3s pause with rings or bar at chest

-elevate legs for increased difficulty

-bend knees/increase angle of pull to make simpler
Score is weight for

Love Trumps Hate (AMRAP – Rounds)

8 Minute EMOM

Minute 1:

-8 Push Press from ground @ 115/75

– :20 Hollow Hold

Minute 2:

-4 Push Press from ground @ 115/75

-12 Push ups

Rx+ = 12 HRPU

Rx+ = 155/105

Bulletproof (No Measure)

2 Rounds NFT

20 BND Face Pulls

-Band is set up at ankle level on rig

-Elbows stay above wrists

-Hands to collar bone

10 KB/DB Side Bends

-Squeeze butt

-Control from side to side

-Let KB/DB pull you into a stretch

-Then Bend away from KB, holding for 3s in laterally flexed pos.

8 DB/Plate Shoulder Raises in Scapular Plane