3
May
5317 test week 2 day 3
J5 CrossFit – CrossFit
” if you arent going all the way , then why go at all ”
joe namath
Warm-up
coachs warm up 8-10 min
Mobility
calf
back
shoulder
quad
1 : Metcon (Time)
RX
teams of 3
3,000 m ROW
300 DOUBLE UNDERS
300 WALL BALLS 20/14
2: Metcon (Time)
INTERMEDIATE
teams of 3
3,000 m row
450 singles
300 wall ball 14/10
Extra Credit
1- 4 min develop of L-sits
2- muscle ups or work
5 x 5
or
10 ring rows
10 pass throughs
10 dips
3 rounds
3- shoulder dumbell press 3 x10
4- 100 cal on ski erg
