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
———————————————–
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