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122616 ” grapefruit”

26
Dec

122616 ” grapefruit”

J5 CrossFit – CrossFit

Warm-up

3 rounds

row 20/15 cal

10 lunges

10 jump squats

10 good mornings

Mobility

banded hamstring

banded hip

1: Back Squat

warm up to 60% then

every 90 sec

perform the the following sets in the following order:

60% x 5

65% x 3

70% x 3

75% x 3

80% x 1

85% x 1

log 85%

2: Metcon (Time)

for time

10 min time cap

21-15-9

deadlift

bar facing burpees

RX – silver -185/125

INT- bronze- 155/105

RX+-gold- 225/155

Extra Credit

choose 2 of the following

Skill Practice

practice 1 skill you truly need work on

Conditioning

100 cal on bike or ski erg

ever 10 cal do 10 sit ups

Core

50 ghd situp

50 ghd back ext