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11618

16
Jan

11618

J5 CrossFit – CrossFit

Warm-up

3 rounds

5 ring rows

10 push ups

15 air squats

20 v ups

Mobility

1- lacross ball shoulder

2- banded shoulder

Gymnastics

7 Rounds:

:20 Seconds pull ups

:40 Seconds Rest

EMOM

or

7 Rounds:

:20 Seconds Max Ring Muscle-ups

:40 Seconds Rest

Metcon (Time)

Rx

for time

4 Rounds:

16 Toes to Bar

8 Clean and Jerks (155/105)

15 min cap
scale

– hanging leg raises

-less weight

Extra Credit

1- Midline

Nor for Time:

4 Sets:

7 Glute Ham Raises

14 Pausing Hip Extensions

21 GHD Sit-Ups

2-1 Round:

50 Calorie Ski Erg

20 D-Ball Over Shoulders 100