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Metabolic Metcon

J5 CrossFit – CrossFit

“Strength does not come from physical capacity.It comes from an indomitable will”
Mahatma Gandhi

Warm-up

Mobility

shoulder mob

hamstring work

Skill Practice

15 min skill practice

Metcon (Time)

for time

RX

40 air squats

40 push ups

40 sit ups

30 walking lunge

30 push ups

30 hollow rocks

20 barbell thrusters 45/33

20 barbell strict press

20 v-ups

10 barbell over head squats

10 barbell push press

1 min plank hold

Recovery

light 10 min row

20 min lower body mobility

20 min upper body mobility

ROM WOD