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