wed, mar 13

warmup
20 band pull apart
20 lat pull down
10 kip swings
x2

mobility
20 lacrosse ball windmill
10 back of shoulder/10 side

max upper
1 rep max
shoulder press
*15min time cap

workout
25 wallballs
25 burpees
x3

capacity
10 wallball
10 burpees
300ft run
amrap in 10min

mobility
2min couch stretch/side

Coca CrossFit has been serving North Ridgeville, North Olmsted, Olmsted Falls, Westlake, Avon, Avon Lake, Elyria, Amherst, Lorain, Bay village since 2010