30
Nov
113016 the defender
J5 CrossFit – CrossFit
Warm-up
coaches choice
Mobility
voodoo floss forarm and wrist
coach stretch
Gymnastics
pull up progression and practice
ring row
banded pull up
kipping / butter fly pull up
chest to bar
find a progression and work on it (ask coach)
advanced
muscle ups
Metcon (Time)
team work out make the dream workout
2 athletes
for time no cap
40 pull ups
400 m row
40 thrusters 95/65
800 m row
40 thrusters 95/65
400 m row
40 pull ups
then
3 min rest
30 cal
30 push ups
20 cal
30 push ups
10 cal
30 push ups
Extra Credit
choose 2 of the following
XTRA STRENGTH
deadlift 3-3-3-3-3 build up
Recovery
back ext 3x 10
reverse hyper 3 x 10
Conditioning
100/80 cal on assalt bike
maybe be split up but every time you break or rest you must complete situps while resting