Hotter than the sand, bigger than the ocean

CrossFit Love – CrossFit

View Public Whiteboard

Warm-up (No Measure)

3 Rounds, rest 15 between mvmts

8 1/2 kneel landmine press/arm

:20 wall facing HS hold

SA Kb Bottoms up 90/90 carry, D&B/arm

Bench Press (8,6,4,4)

at least 2 weighted warm up sets. Increasing weight across working sets, rest 2-3 min

Metcon (Time)

J.T.

21-15-9

HSPU

Ring Dip

Push Up
Scaling:

Knock reps to 15-12-9 if athlete can do movements Rx, but not volume. Also knock reps if scaling movements. Goal is consistent sets of 3 or more across all movements

HSPU -> DB strict press 30/20

Dips -> Box dips or ring dips w/ feet on ground

Push ups -> in rack elevated push up, band assisted