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5317 test week 2 day 3

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