4.4

 In WOD

CrossFit Love – CrossFit

Upper Primer 3 (No Measure)

Foam Roll T-Spine :30

——————

2 Rounds

Downward Dog Push up x 8

Bear Position Cross Knee Taps x 20

Seated Straight leg Alt. DB Press x 10 R/L

25 Seal Jacks

Push Press (Establish a new 1 RM)

Techno Tuesday (Time)

30-20-10 – 12 Minute CAP

American KBS @ 50/30

Push up

Goblet Squats @ 50/30

Rx+ = HRPU, 70/50

500m Row (Time)

Max Effort 500m Row

Bulletproof Shoulders (Extra Credit) (No Measure)

2 Rounds NFT –

15 Band pull aparts palms up

12 Bent Over Rear Delt Fly – LIGHT

10 Strict SA DB HI PULL

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