8
Dec
12817 17 day remain
J5 CrossFit – CrossFit
“Its not whether you get knocked down , its wether you get up”
Vince Lombardi
Warm-up
3 rounds
20 dubs
15 ghd sit ups
15 ghd back ext
Mobility
hamstring
chest
low back
Conditioning
for quility
3 rounds rest as needed
18/15 cals on bike + 1 sled push down and back 45×2 / 45
Metcon (Time)
RX
30/25 cal row buy in
then
then 4 rounds
30 push ups
15 dead lifts 135/95
5 front squats 135/95
then
30/25 cal row cash out
18 min time cap
Extra Credit
1- 3 x 10 dumbell clean 50/35
2- 3 x 10 dumbell bench
3- 100 cals on ski
4- 50 bicep curl / 50 tricep ext / 40 curl / 40 ext / 30 url / 30 ext