12
Sep
91217 cycle 3 TEST WEEK
J5 CrossFit – CrossFit
“You can be sure that the American spirit will prevail over this tragedy.” –Colin Powell
Warm-up
5 min AMRAP
5 ring rows or 3 pull ups
5 push ups
5 air squats
5 situps
Mobility
shoulder work
lacross ball 1 min each side
band shoulder 1 min eaach side
t spine 2 min
TST 1: Metcon (AMRAP – Reps)
2 min max effort hspu
RX- flat mat
INT-
1- multi mat
2- push ups
3- wall walks
rest 4 min
TST 2: Metcon (AMRAP – Reps)
max effort pull ups
rx- chin above bar
INT –
1- banded strict
2- ring rows
RX : Metcon (Time)
21-15-9
overhead squats
bar facing burpees
95/65