All smiles for the Wine & WOD night! + Shari?
CrossFit WOD
EMOM8
Even: 10 Shoulder Press
Odd: 5 Strict Pull-up +20 DU
21-15-9 reps for time
Push-Press 95/63lb
Toes-2-Bar
Bike
Finisher:
2x
1Min Reverse Plank
10 Plate Raise
20 Hamstring Pull-Down Each
* Finisher may need to be done
after class if we run out of time.
Mobility:
Hang from Bar for 1 Min Total
LAX Ball/Foam Roll:
Shoulder Complex (Delt, Lat, Pec)
SWEAT
E90secOM: 4x
10: DB Cleans and 10: DB Front Squats
E90secOM: 4x
25-30: Box Jumps
E90secOM: 4x
40 sec: weighted plank and 40 sec: seated Leg Raises
E90secOM: 4x
10: Pistol Squats on e/side and 10: Slam Balls
Partner Up; finish
100: Cals on Rower
200m Sled Run
*partner 1 Rows, switches when partner 2 returns from Sled run*
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