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
