We want some Mo

CrossFit Love – CrossFit

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DB Bench Press (8,6,5,5)

*Building weight each set

*Tempo (2-1-X-1)

*Rest 1 min

*Superset with 5-10 Ring Rows each set @ (2-1-X-1)

*Rest 1-2 min

Bench Prep (No Measure)

2 Rounds

300 M Row

:30 High Plank Shoulder Taps

5 Strict KB DB High Pull

Dual KB/DB Pendlay Row (3 x 6 (2-1-X-1) )

Keep back parallel to ground, shins vertical, pull elbows to midline, keep weight same across

https://www.youtube.com/watch?v=Db2NSEyPY_Y

SUPERSET w/ Ring Planks

Ring Plank (3 x (:20-:45 seconds))

High plank on rings

https://www.youtube.com/watch?v=p3zS2AMqGlg

Metcon (No Measure)

3 Rounds Not For Time

Dual KB Push ups, 6-12 reps

rest :15

Mix Rack Carry D&B

rest :15

Tall Box Jump Step down, 6-8 reps

rest :15

Row 1 Minute

rest 1-2 minutes
Keep intensity lower and under control, aim to breath through nose as much as possible.

Slightly increase pace on rower each round