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on te 14th day of dec

14
Dec

on te 14th day of dec

J5 CrossFit – CrossFit

Warm-up

coaches choice

Mobility

partner t spine

partner low back

Gymnastics

5 rounds

rotate through

pull up progression

strict/ring row,kip,butterfly

dip

stationary or banded or box

hollow rock 10 reps

hand stand hold 10 sec

Metcon (AMRAP – Reps)

team wod ( 2 athletes )

16 min amrap

RX

30 cal row

20 thrusters 95/65

10 bar facing burpee

Extra Credit

choose 2 of the following

Strength

dead lift 5 x5 build up

Conditioning

100 cal bike or row

Core

50 v ups

50 good morning