21
Dec
on the 21st day
J5 CrossFit – CrossFit
Warm-up
3 rounds
run 1 lap
5 goblet sqaut
5 k swings
Mobility
couch stretch
ankle stretch
1: Metcon (Time)
teams of 2 athletes
for time
RX
row 800 m
60 merica swings 53/35
60 pull ups
row 400 m
60 box jump 24/20
60 wall ball 20/14
row 200 m
30 bar over burpees
Extra Credit
choose 2 of the following
Strength
Deadlift – build to heavy single
Conditioning
3 sets of 6 alt turkish get ups
rest 1:00 min in between each set
Core
50 v-ups