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on the 16 th day of christmas

16
Dec

on the 16 th day of christmas

J5 CrossFit – CrossFit

Warm-up

run 1 lap or row 100m

5 front squat 5 back squat

Mobility

banded hip stretch

banded lat stretch

Strength

warm up frosnt squat and back squat

then perfom

4 reps every 90 sec for 6 sets

2 reps fs 2 reps back squat

rx –

185/125

int

165/115

rx+

205/135

Metcon (Time)

for time

21 – 15 – 9

deadlift

toes to bar

rx- 225/155

int- 185/125

rx + 245/165

then

2 min rest

3 rounds

rx

5 chest to bar pull ups

10 hspu

15 goblet squats 53/35

int-

pull up

hr push ups

44/26

rx plus +

unbroken on all

Extra Credit

EMOM

min1 10 bicep curls

min 2- 10 tricep ext

min 3- 10 alt single leg step up

min 4- db shoulder press

min 5- 12 push ups

4 rounds

Conditioning

100 cal bike or row