i-bwnr3n8-x2-copy

 

CrossFit WOD

3×8-10 Single Arm KB/DB press

7RFT
7 Box Jumps 24/20”
7 Front squats 95/63lb
7 Shoulder-to-Overhead 95/63lb

Accessory:
3×1:00 or < Plank/Weighted Plank

Mobility:
Box Shoulder Stretch
Box Calf Stretch
Banded Posterior Chain Floss


BodyFit

3x
8-10 Single Arm Press each
8 – 10 Lateral Raises

5x
Station 1 Step Ups
Station 2 Battle Ropes
Station 3 Plank
Station 4 Rest

Each Station is 45 sec w, 15 sec of rest