113016 the defender – J5 CrossFit

J5 CrossFit – CrossFit

coaches choice

voodoo floss forarm and wrist

coach stretch

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

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

choose 2 of the following

deadlift 3-3-3-3-3 build up

back ext 3x 10

reverse hyper 3 x 10

100/80 cal on assalt bike

maybe be split up but every time you break or rest you must complete situps while resting