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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

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