CrossFit-Friday, 3/31/23
WOD times:
Nikki-6+32
Jay-6+20RX
Kali-5+24
Keith-4+32
Cristina-5+2RX
Dallana-5+9
Eric-5+8RX
Jason-5+24RX
Warm-up (2 rounds)
10pass through
10 push-ups w/shoulder taps
15 band pull aparts
:30 handstand/plank hold
:45 cardio of choice
15 bootstrappers
Shoulder Press-Build to a moderate/heavy set of 10
Then 10@ -5%
10@ -10%
Conditioning-4x AMRAP 4
18 wall-balls (10', 20/14)
12 pull-ups
6 box over burpees (24/20)
*1:00 rest b/t intervals
Optional Accessory Work (5x)
:05 superman holds w/light DBs
3 windmills/side