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