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101217

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