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122917

29
Dec

122917

J5 CrossFit – CrossFit

Whatever your dream is, every extra penny you have needs to be going to that. Will Smith

Warm-up

5 min row

then

3 rounds

12 russian kswings

12 air squats

6 good mornings

Mobility

1- hamstring

2- calf

3- low back

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

30 Wallballs (20/14)

15 Deadlifts (245/165)

Extra Credit

1- Romanian Deadlift

4 Sets of 7

2-Midline

3 Sets:

20 Pistols

1:00 D-Ball Hold

3- practice 4 rounds of 1 min on 1 min rest rest max kettle bell jerk