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22017 open cycle week 1 day 1

20
Feb

22017 open cycle week 1 day 1

J5 CrossFit – CrossFit

“the only way to have a friend is to be one ”
Ralph Waldo Emerson

Warm-up

3 min run or row

then

3 rounds of

10 sit ups

10 air squats

10 push ups

Mobility

1 min each side ankle stretch

1 min each side hip stretch

1 min each side pegion stretch

Specific warm up

spend 10 min practicing and doing skill practice with these movments

1 : Metcon (Time)

for time

RX

18 – 15- 12- 9

toes to bar

Wall ball 20/14 #

thruster 75/55#

Intermediate

hanging leg raise

wallball 14/10#

thruster 65/45#

RX+

toes to bar

wall ball 20#/14 unbroken

thruster 95/65#

14 min time cap

cool down / stretch

Extra Credit

1- back squat 3-3-3-3-3-3-3 build

2- strict pull ups 4x 10

3- ghd sit ups 3 x 20