CrossFit:
A. strength warmup
3 rounds not for time: no more than 15 min total:
- 8-10 reps each leg- single leg KB deadlifts
- 10 reps banded hip bridge
- 45 sec each side plank
B. shoulder-overhead Christine
3 rounds for time:
500m r0w, 12 s-oh, 21 box jumps
Lvl6:500m row, SOH135/95 24/20” jump (sub 8min 2k)
Lvl5: 500m row, 115/85, 24/20” jump
Lvl4: 400m r0w, 95/65, 20/18” jump (8-9 min 2k)
Lvl3: 400m row,75/55, 20/15” jump
Lvl2: 300m row, 65/45, any jump . 9+ min 2k)
Lvl1: 200m row, 45/35, any step
