18
Jan
11817 week 2 open cycle day 3
J5 CrossFit – CrossFit
Warm-up
coaches choice team warm up
Mobility
ankle work
kettle bell static hold 2 min each side
1 : Front Squat (4 sets of 4 @ 75-80% )
log heavy set
2 : Metcon (Time)
TEAM WOD WED
8 rounds
rx
25 hr push ups
35 air squats
45 dubs
INT
25 mod push ups
35 air squats
60 singles
you may break this ups how ever you want as a team . lets get our sweat on
push each other and sprint to the finish.
22 min time cap
Extra Credit
choose 2 of the following
Conditioning
1- 10 suicides on turf rest 1 min
2- ski erg 15 cal 4 sets
3- EMOM 10 min
min 1 – 10 cal row
min 2- 8 thrusters