20
Dec
on the 20th day of christmas
J5 CrossFit – CrossFit
Warm-up
25 push ups
25 sit ups
25 air squats
30 sec plank
Mobility
banded shoulder stretch
trap smash
1: Shoulder Press (after warm up )
in 6 lifts build to heavy strict press
2: Push Press
in 6 lifts build to heavy push press
3: Push Jerk
in 6 lifts build to a heavy push jerk
4: Metcon (AMRAP – Reps)
7 min amrap
RX (silver)
1 sdlhp
1 toes to bar
2
2
3
3
4
4
5
5
6
6
etc……
RX 95/65
int 75/55 – hang leg raise
RX+ 95/65 and unbroken on both movements
Extra Credit
choose 2 of the following
Strength
3 sets of front rack walking lunge
50 ft
Conditioning
3 rounds
10 alt db snatch 50/25
10 cal assalt bike
Core
plank 5 min accumulate
-every time you break 3 push ups
– may do side plank