12
Oct
101217
J5 CrossFit – CrossFit
“i am an optimist. It does not seem too use being anything else”
-Winston Churchhill
Warm-up
3 rounds
10 goblet squats slow and controlled
5 single leg dead lift with bell in opposite hand ( each leg)
2 turkish get ups ( 1 each arm )
Conditioning
row
men row 1200 m @ 70-80 % of max speed
women row 1000 m @ 70-80 % of max speed
not for time just for quility
Core
20 on 10 sec rest
8 rounds
PLANK
Conditioning
EMOM 12 min
min 1 – 30 dubs
min 2- 15 k swings
min 3- 15 push ups
Extra Credit
1) over head squat
3 sets 5 reps
all based of 90% of 1 rep
65%x5
75%x5
85%x5
2) 3 x 20 sec hand stand hold
3) seated strict dumbbell press 3 x 10 med weight
