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
