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

3- wieghted ghd sit ups