8
Dec
12816 “on the 8th day of christmas”
J5 CrossFit – CrossFit
Warm-up
run 3 laps
30 air squats
run 2 laps
20 air squats
run 1 lap
10 air squats
Mobility
8 min athletes choice
Skill Practice
10 min
practice a weakness
II: Metcon (AMRAP – Rounds and Reps)
15 min amrap
rx silver
10 wall ball 20/14
run 50 m
5 burpee
int
14/10
rx +
30/20
Extra Credit
choose one
Conditioning
100 cal row
Core
100 sit ups
Recovery
ROM WOD