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“Genesis”

20
Jul

“Genesis”

J5 CrossFit – CrossFit

Warm-up

running warm up

Mobility

feet / shin

Conditioning

out side as a team

4 rounds

run .400m

rest 2-4 min in between

scale as needed

Metcon (Time)

FOR TIME

RX

row 1000/900 m

100 double unders

.400 m run

scale

row 800/700m

100 singles

25 jumping jacks

.250 m run

(250m= go take a right on the lot and run around the poles untill you get directly in front of the gym and turn left back to the mat. )

Extra Credit

snatch

50%x2

60%x2

70%x2

75%x1

80%x1

work on extra mobitly

spend time in the bottom of the snatch