28
Sep
92817 DE 2 the LOAD :2
J5 CrossFit – CrossFit
Don’t give up. Just continuing to hold on will yield/reveal strength and power. Continuing on after a setback is its own kind of strength. Perseverance is power.
Warm-up
5 min row
then
5 min run or mall walk (fast like)
Mobility
banded hip 1 min each
chest 1 min each
pigeion 1 min each
Specific warm up
after demo , go through all moves
GOLD : Metcon (Time)
6 rounds for time
24 air squats
24 push ups
24 walking lunges
run 400m
16 min cap
SLVR : Metcon (Time)
6 rounds for time
24 air squats
24 push ups
24 walking lunges
run 200m
16 min cap
BRNZ : Metcon (Time)
6 rounds for time
24 air squats
24 push ups mod
24 walking lunges
run or row 200m
16 min cap
TEAM: Metcon (Time)
8 ounds for time
12 air squats
12 push ups
12 walking lunges
run 200m
16 min cap
you go I go , must complete full round before partner goes , so sprint