30
Dec
123016 “the pineapple”
J5 CrossFit – CrossFit
Warm-up
2 rounds
row 200/150 m
12 goblet squats
12 barbell stiff leg dead lifts
1 : Front 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 cap
thrusters 10
50 dubs
thrusters 8
40 dubs
thrusters 6
30 dubs
thrusters 4
20 dubs
thrusters 2
10 dubs
RX silver 95/65
int bronze 75/55
rx + gold 135/95
Extra Credit
choose 2 of the following
Skill Practice
choose a movment you need most work on
Conditioning
10 9 8 7 6 5 4 3 2 1
of
cal row
burpee
situps
air squats
Core
3 x 10 hyper reverse
3 x 20 sec Lsit
3 x 1 min plank