6
Mar
3617 open cycle week 3 day 1
J5 CrossFit – CrossFit
“strength does not come from physical capacity, it comes from an indomomitable will”
Mahatma Gandhi
Warm-up
6 min emom
min1 – jump rope 45 sec
min2- row 45 sec
Mobility
tspine smash with pvc pipe/ weighted 2min
lat smash 1 min
Specific warm up
3 rounds
10 cal row
10 thrusters with empty bar
5 pull ups
30 sec rest in between each set
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Metcon (Time)
Intermediate
jackie ish
row 1000m
50 thrusters 45/35
30 banded pull up or ring row
Extra Credit
1- back squat 1-1-1-1-1-1
2- strict pull up 3x 15
3- wieghted ghd sit ups