Call Us: (618) 551-0445

“MR NANNY”

31
Aug

“MR NANNY”

J5 CrossFit – CrossFit

2nd day of the week , remember to hydrate and do some extra mobility today.

Warm-up

coaches choice

Mobility

partner shoulder smash

tspine roll

lat roll

3 pos clean

high hang , mid hang, from floor

complete all as one set. do not drop to floor each time. continue as a complex.

touch and go.

build up to heavy set. post lift. have each other or coach film if possible, it offers great feed back.
15 min to est

Metcon (Time)

for time

RX

men- body weight

women – .75% body weight

.800 m run

9 deadlifts bw/3/4bw

.400 m run

6 power cleans bw/3/4bw

.200 m run

3 shoulder to over head bw/3/4bw

scaled

your choice on weight

scale back the run as needed. may row with permission.

Extra Credit

3 sets

3-5 muscle ups bar or ring

or muscle up transition work –

ring row/transition/dip

10 ghd sit ups / back ext