Crossfit-Friday, 4/14/23
WOD times:
Kali- 15:52 RX
Keith W- 19:10
Nikki- 15:10
Katie- 14:54 RX
Cristina- 16:00
Warm-up (2 rounds)
10 pass through
10 push-ups w/shoulder taps
15 band pull aparts
:30 handstand/plank hold
15 scap pull-ups/kip swings
15air squats
Shoulder Press
3@70%
3@80%
max reps@90%
5RFT
15pull-ups
30 thrusters (45/35)
1:00 rest
Optional Accessory Work: 21-15-9 reps
tricep band push-downs
Lateral shoulder raises