Crossfit-Friday, 3/10/23
Warm-up (2 rounds)
10 pass through
10 push-ups w/shoulder taps
15 band pull aparts
:30 handstand/plank hold
:45 cardio of choice
15 sit-upsPart
Strength-Shoulder Press
5@60%
5@70%
max reps@75%
Conditioning
AMRAP 16*
1-2-3....(add one rep at each successive round)
Shoulders to overhead (135/95)
2-4-6...(add two each round)
single arm devils alt devils press (55/35)
*At 0, 4, 8 and 12 minutes stop and do 100' bear crawl then pick up
where you left off in the sequence
Optional Accessory Work
21-15-9 reps
single arm db or kb hi pull/side
banded triceps extension