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112817

28
Nov

112817

J5 CrossFit – CrossFit

Learn to enjoy every minute of your life. Be happy now. Don’t wait for something outside of yourself to make you happy in the future. Think how really precious is the time you have to spend, whether it’s at work or with your family. Every minute should be enjoyed and savored.

Warm-up

row 600m slow

then

3 rounds

5 pull ups

10 push ups

15 squat

Mobility

1- 1 min banded front delt/shoulder

2- 1 min lacross ball trap

3- 1min banded overhead shoulder

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

20 overhead squats 95/65

20 pull ups

20 overhead squats 95/65

15 ctb pull ups

20 overhead squats 95/65

10 bar muscle ups

15 min time cap
scale

option 1

– do ring rows / pull ups

option 2

– do all pull ups

option 3-

do pull ups

ctb

banded muscle ups

Extra Credit

choose 2 of 3

1-

4 rounds

row 10 cal

10 rower over burpee

2- do 10 alt weighted step ups 4 rounds

3- practice pistols

3 x 12