27
Nov
112717
J5 CrossFit – CrossFit
Do not take life too seriously. You will never get out of it alive.
Warm-up
wall ball warm up
3 rounds
10 med ball clean
10 wall balls
10 wall ball run
Mobility
1- 2 min hips
2- 2 mins ankles
3- 2 mins upper back /tspine
1: Front Squat (3-3-3-3-3-3)
every 2 min for 6 sets (12 min ) take 3 fronts squats with a 3 sec pause at the bottom. build over the 6 sets. have a counter if you are so inclined.
2: Metcon (AMRAP – Reps)
every 3 min (3 rounds)
row 400/300 m
then
max effort clean and jerk with the remaining time
135/95
rest 1 min in between each round.
score total reps for all 3 rounds
scale- light weight
Extra Credit
choose 2 of 3
1- 3 rounds
20 cal ski
20 sand bag over shoulder
2- ghd situps – 80 reps ( rest as needed)
3- run 1 mile
