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113016 the defender

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