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5517 test week day 5

5
May

5517 test week day 5

J5 CrossFit – CrossFit

“To be rather than to seem”

Warm-up

run / bike / row your choice 3 min

then

2 rounds

5 slow burpees

5 push ups

5 pull ups

5 air squats

5 hollow rocks

Mobility

athletes choice leg based

2 : Back Squat

20 min to build up to a 1 rep max back squat

2: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
RX + gold

3: Metcon (Time)

rx silver

5 rounds for time of:

row 400

15 overhead squats 95#/65#

4: Metcon (Time)

intermediate bronze

5 rounds for time:

row or run 400m

15 ohs 75/55#

if unable to ohs you may back squat for safety or use a pvc pipe

Extra Credit

1- bicep smash 3 x 20 light ez bar curls

2- tri cer a tops 3 x 20 press down

3- stright bar bar curl 3 x 12

4- skull crusher 3×12

5 -annie- 50/40/30/20/10 dubs and sit ups