Friday 3-15

Warm Up

500m Row or 2 Minutes AirDyne

3x
10 Pullups
10 Good Mornings
10 Powell Raises (Per Side)

Strength

Both Classes
3-3-3-3-3 Pendlay Row

Conditioning

CrossFit Performance
“Skipping Karen”
60 Wall Balls (20/14)
EMOM 20 Double Unders

Sub for this WOD is Tuck Jumps

CrossFit Fitness
Max Effort Wall Balls (20/14) in 4 minutes
Rest 2 Minutes
Max Effort Burpees in 2 Minutes
Rest 2 Minutes
Max Effort Double Unders in 1 Minute

Sub for Double Unders in this WOD is Single Unders.

Stretch
Death
Shoulder Extension