5.4

CrossFit Love – CrossFit

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Bench Press (1x 5 @ RPE 8, 1 x 3 @ RPE 9, 2×1 @ 8 then 9)

Bench Prep (No Measure)

Scap CARs x 10 each direction

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2 RDS

90/90 Bottoms Up Carry Down/Back Each

High Plank with Hands on Foam Roller x :30 (reach)

In Close Floor DB/KB Press x 8 with 5s negative

Bench Press (1x 5 @ RPE 8, 1 x 3 @ RPE 9, 2×1 @ 8 then 9)

Metcon (AMRAP – Rounds)

3 Rounds NFT

15 Single Arm DB Row R/L

–Staggered Stance, oppo hand on box/wall/rack.bench

–pull to DB to hip

-Good Tempo (squeeze at top)

15 Barbell Curls (grunting encouraged)

25 Band Push Downs

Best Core Exercise? Stop Ordering Take Out (AMRAP – Reps)

12 Minute EMOM

Min 1: 20 Hollow Rocks

Min 2: 10 KB Drag Thrus

Min 3: Max AB Sit Ups in :40 [with MB]

Score is Sit Ups