9
Dec
12916 “on the 9th day of christmas”
J5 CrossFit – CrossFit
Warm-up
run 1 lap
5 front squats
5 back squats
5 rounds
Mobility
couch stretch
Strength
super set EMOM
6 min
front squat 4 reps
then
back squat 4 reps
rx- 175/115
int- 155/105
rx+ 195/125
Metcon (Time)
for time
30 calorie row
30 toes to bar
30 power clean
30 bar over burpee
30 hand stand push up
Rx
silver – 145/100
flat mat/ 1 at
int
bronze- 115/85
hr push up
rx +
gold- 165/110
strict hs pu
18 min time cap
Extra Credit
choose 2 of the following
Conditioning
1. 10 alt db snatch
10 ghd
3 rounds
2. 100 push ups for time
Core
3. emom
min1- 10 v up
min2- 10 hollow rock
8 min
BRO SESH “NON FUNCTIONAL FUN”
4.
3x 10 bicep curl
3 x 10 tri ext
3 x10 delt raise