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“BJORGVINKARLGUOMMUNDSSON”

J5 CrossFit – CrossFit

hump day, lets not think about those burpees yesterday and keep the movement alive. today lets swing for the fence.

 

Warm-up
core warm up
Mobility
hips
hamstring
EMOM
15 min every min on the min

min 1- 30 double unders or practice
min 2- 6-8 unbroken pull ups or ring row
min 3- 30 sec hollow rock or nothing do them

Metcon (Time)
5 rounds for time

rx
10 – toes to bar
10- american kettle swing 53/35

scaled
10 hanging leg raise
10 russian swings

– rem- you can always mix and match as scaled just note in wodify

Extra Credit
snatch –
65%x1
70%x1
75%x1
80%x1
85%x1

ghd back ext 3×10
weighted good mornings 3×10
roll t spine