Friday 03/11/22


10×2 Banded Shoulder Press

– @50% 1RM 

– Red +150/Org -150

– Single Loop

– Rest 45”-60’’ between sets


CrossFit Open 



3×12 Dumbbell Shoulder Press

3×12 Hang Muscle Snatch 

(superset raises) 

4×10 Lateral Dumbbell Raise 

4×10 Forward Dumbbell Raise 

1×100 Band Double Hand Band Kick Backs  

4×20 Alternating Single Leg V-ups

WOD & Wine:

“All About That Plate”

EMOM for 20 Minutes

(35/25 lbs)

Min 1-Bumper Plate Burpees

Min 2-Bumper Plate Little Bigs

Min 3-Bumper Plate Squats

Min 4-Bumper Plate Overhead Hold

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