CrossFit-Thursday, 3/16/23
Updated WOD scores
Jacob-28:21 (rower not Bike)
Eric-21:00
Carolina-23:38RX
Jess 18:00 pushups and ring rows
Greg 19:37 push ups and pull ups
Warm-up (2 rounds)
10 pass through
10 push-ups w/shouldertaps
15 band pull aparts
:30 handstand/plank hold
:45 cardio of choice
15 sit-ups
Strict Shoulder Press
3@65%3
@70%
max reps@80%
Conditioning
4 RFT
1,200 meter Assault bike
40 hand release push-ups
Optional Accessory Work-4x12 each
A: Lateral dumbbell raise
B: Bent over rear delt raise
https://www.youtube.com/watch?v=p1yQnTNE808