30
Mar
33017 post open deload week
J5 CrossFit – CrossFit
“every great dream begins with a dreamer. Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world”
Harriet Tubman
Warm-up
caochs warm up
Mobility
1- lacross ball glute
2- lacross ball shin
Core
6 min core blast
Gymnastics
a- 5 x 10 pull ups your style choice
b- 5 x 10 banded strict
c- butterfly practice
d- kipping practice
e- muscle up practice bar
12 min
1 : 33017 SILVER (AMRAP – Rounds and Reps)
RX
8 min Amrap
10 alt dumbbell snatch 50/35
10 wall ball 20/14
10 american k swings 53/35
2: 33017 Bronze (AMRAP – Rounds and Reps)
Intermediate
8 min amrap
10 alt db snatch 35/20
10 wall ball 14/10
10 american kswings 44/26
Extra Credit
30 min mobility sesh or
ROM WOD