12
Jul
71217 pre cycle 3 test week team day
J5 CrossFit – CrossFit
“There are two ways of exerting one’s strength: one is pushing down, the other is pulling up.” —Booker T. Washington
Warm-up
6 rounds total
1 partner rows 10 cal
1 partner holds plank or does crunch
Mobility
athletes choice
SLVR: Metcon (Time)
for time
3 rounds
15 wallball 20/14
15 cal row
then (no rest)
3 rounds
10 thrusters 95/65
10 ring dips
then (no rest)
3 rounds
20 clean and jerks 115/75
40 dubs
then (no rest)
3 rounds
20 alt db snatch 50/35
20 burpee
30 min time cap
Extra Credit
keep the extra credit voume light this week folks, use this a a good test week. choose everything carfully.
1- cardio – slow 20 min
2- gymnastics – 10 min
3- hypertrophy – (body building) arm work
4- core- 5 min