CrossFit WOD
For Time
50 Wall Balls 20/14lb
50 Abmat Sit-up
50 Ground to Overhead 75/55lb
50 Pull-Ups
50 Overhead Squat 75/55lb
50 Burpees
Men’s Best 16:20 Nate M.
Women’s Best: 16:34 Andrea N.
22 Minute Cap
Mobility:
Banded Motts Stretch
Banded Sashay Stretch Banded Posterior Chain Floss
BodyFit
Repeat for 20 Minutes
20 Wall Balls
20 Bicycle Crunches
20 Lunges
20 Banded Pull-apart
20 DB Push-press
20 Burpees
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