3.7

 In WOD

CrossFit Love – CrossFit

Upper Warm Up 1 (No Measure)

2 Rounds

8 Yoga Push ups (Push up into downward dog – hold for 3)

16 Shoulder External Rotations in Side Plank (R)

8 DB Strict High Pulls – Bilateral

16 Shoulder External Rotations in Side Plank (L)

Push Press (Establish 4 RM in 15 minutes )

Metcon (Time)

21-15-9

Shoulder 2 Overhead @ 135/95

Russian KBS @ 60-70/40

200 M SPRINT between rounds

Metcon (Weight)

3 x :30 Bottoms ups KB Hold

-Tall Kneeling position

-Both Knees on ground

-Ribs Down, butt on

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