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CrossFit-Wednesday, 3/1/23

Warm-up (2 rounds)

10 push-up to down dog

:30 handstand/plank hold

:30 chin over bar iso hold

15 face pulls

15 arm haulers


3 set, 1:00 rest after each

5Plyo push-ups to plates


Bench Press-EMOM 10: speed day

3 bench press

Use 60-70% 1RM


Conditioning

3 RFT

:20 steps weighted lunge walk (50/35)

20 pull-ups

20 wall-balls (20/14)

1:00rest




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