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Men In Black

J5 CrossFit – CrossFit

Warm-up

4 rounds

jog down to rig and back

10 air squats

3 inch worms

Mobility

t spine partner push

partner shoulder stretch

Deadlift

Every min on a min for 8 min

3 tng dead lift

build up each min

( must be touch and go)

Metcon (Time)

for time

Rx (silver)

100 wall balls 20/14

(every time you break you must run 200 m)

Intermediate (bronze)

100 wall ball 14/10

(every time you break you run 100 m)

Rx+ (gold)

150 wall ball 20/14

men 11’target (black)

women 10′ target (blue)

(every time you break run 200m)

BRO SESH “NON FUNCTIONAL FUN”

emom 10 min

min 1 – bicep curls 15 rep

min 2 skull crusher 15 rep

then

8 min emom

min 1 – lat delt raise 10

min 2 – dumbell arnold press 10

Weght Loss Warriors

100 cal via bike and rower

then

10 min yoga stretching