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112117

21
Nov

112117

J5 CrossFit – CrossFit

“I find that the harder i work , the more luck I seem to have ”
Thomas Jefferson

Warm-up

row 200 m

22 air squats

22 situps

run 200m

22 air squats

22 sit ups

Mobility

1- shoulder

2- lat

3- trap

Gymnastics

12 min emom

choose what best suits you

min 1-

level 1- 15 ring rows

level 2- 15 kipping pulls

level 3- 10 chest to bar pull ups

level 4- 5 ring muscle ups or bar

min 2-

level 1- 15 strict dumbbell press

level 2- 3 wall walks

level 3- 10 hspu

level 4- 30 ft hs walk

2 : Metcon (Time)

for time

RX

buy in

500 /400 m row

then

42-30-18

wall ball shots 20/14

ab mat sit ups

then

cash out

25 burpees

15 min time cap

Extra Credit

1- bike sprints 3 x 20 cal

2- row for 20 min

3- heavy db snatch 4 sets 6 reps