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on the 12th day of xmas

12
Dec

on the 12th day of xmas

J5 CrossFit – CrossFit

Warm-up

row 500 m

then

3 rounds

of pvc pipe

10 ohs

10 sots press

10 push ups

Mobility

t spine work

ankle mob

I: Overhead Squat (warm up to 70-80% )

then

every 90 sec for 6 sets

2 reps at 75-80%

II: Metcon (Time)

FOR TIME

RX -silver

42 wall ball 20/14

21 power snatch 95/65

30 wall ball

15 power snatch

18 wall ball

9 power snatch

INT- bronze

14/10 wb

75/55 snatch

RX +

unbroken wb

Extra Credit

choose 2 of the following

Strength

DB bench press 5 x 5 build up

Conditioning

100 cal on bike or rower

Core

50 sit up on ghd

50 back ext on ghd