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92917 deeeeLLLLooooaadddd 2

29
Sep

92917 deeeeLLLLooooaadddd 2

J5 CrossFit – CrossFit

perseverance is better than defeat.

Warm-up

10 squats

10 cal row

8 squats

8 cal row

6 squats

6 cal row

4 squats

4 cal row

Mobility

1 min k bell ankle mob

1 min banded shoulder

1 min low back

Specific warm up

after demo , lets go through the moves

GOLD : Metcon (Time)

for time

21-15-9

thruster 95/65

bar facing burpee

10 min cap

SLVR: Metcon (Time)

for time

21-15-9

thruster 75/55

bar facing burpee

10 min cap

BRNZ : Metcon (Time)

for time

21-15-9

thruster 45/35

bar facing burpee

(may step)

10 min cap

TEAM : Metcon (Time)

for time

21-15-9

synchro thruster 95/65

synchro bar facing burpee

10 min cap