CrossFit Friday:

Gymnastics/Strength:

3 Rounds, Alternate-

10 x Strict C2B Pull Ups

10 x Bent Knee Windshield Wipers

10 x HS Shoulder Shrugs/Taps

10 x DB, Supine, Gymnastic OH Flys

Conditioning:

For time-

50 Ab Mat Sit Ups

100’ Single Arm DB Carry (Held at side; 50’R & 50’L)

50 Ball Slams

100’ Single Arm DB Carry (Held at side; 50’R & 50’L)

50 DB Push Press