Joni-always so happy to be here
CrossFit WOD
CrossFit 15.3
AMRAP14
7 Muscle-ups
50 Wallballs 20/14lb to 10/9’
100 Double Unders
• RMU Scale BMU or C2B, Kip, Jumping 6” under head
• Du Scale: 50 or 200 singles
Group Stretch:
Pigeon / Figure Four
Seated Straddle
Box Shoulder Stretch
Kettlebell Calf Mash
More Mobility:
Lax Front/Side Delt
Lax Burt Reynolds
Coach Stretch
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