5.16

 In WOD

CrossFit Love – CrossFit


Shoulder Prep (No Measure)

Soft Tissue:

:30 SMR Posterior Capsule R/L

15 PVC pass thru

(shrug at top)

Activation:

Band Pull Aparts

10 Palms up

10 Palms down

10 Behind neck

10 Front Raise standing on band

Bless the Rains Down in Africa (Weight)

3 Rounds NFT

12 Single Arm DB Press

12 Single Arm Ring Row

12 Half Kneeling Landmine press (12 R/ 12 L)

—-If R arm is in use, R knee is down

:30 Rest in between exercises

:60 rest at end of round

Take one “ramp-up” round to get familiar with all of the movements with coach
Score is weight for

If you’re a bird, I’m a bird (Time)

With a Partner, For Time:

50 Push Up High fives (perform push up, high five R, perform push up, high five left)

50 MB sit up pass offs

50 S2O @ (115/85) [155/105]
3 Rounds

200 M Run

Front Rack Barbell Hold

*Run begins once partner is in front rack

*Each partner runs and holds 3x

*50 total S20 between you and your partner, reps split evenly.

21 Minute Cap
Each athlete performs 25 S20 in no particular order

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