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
