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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

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