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
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