“BLUE DYNANMITE”

J5 CrossFit – CrossFit

NEW DAY , NEW GOALS, NEW SET OF PERSONAL RECORDS , LETS MAKE THE BEST OF IT.

Warm-up

Mobility

BANDED SHOULDER STRETCH ( 30 SEC EA )

HAMSTRING BANDED STRETCH

30 SEC )

STRICT PRESS

10 MIN TO COMPLETE

5 SETS OF 5 @ 70% OF 1RM

Strength

10 MIN

BENT OVER BARBELL ROW

3 SETS 8 REPS

TEMPO (1 SEC UP 2 DOWN)

WHILE RESTING DO SIDE PLANK

30SEC EA SIDE

Metcon (Time)

4 ROUNDS FOR TIME (10 MIN TIME CAP)

RX

10 T2B

20 AMERICAN SWING

30 DOUBLE UNDERS

SCALED

10 HANGING LEG RAISE

20 RUSSIAN SWINGS

60 SINGLES

Extra Credit

DEADLIFT

10MIN

3 REPS – EVERY 2 MIN

BUILD UP

WOD 2

3 ROUNDS

250 M ROW

10 ALT DB SNATCH 45/25