CrossFit Love – CrossFit

Shoulder Prep (No Measure)

Soft Tissue:

:30 SMR Posterior Capsule R/L

15 PVC pass thru

(shrug at top)


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