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Post tramatic lunge syndrome

J5 CrossFit – CrossFit

“Only a Life lived for others is a life worthwhile”
Albert Einstein

Warm-up

Mobility

shoulder and overhead work

Push Press

spend 15 min building up to a heavy push press.

make med jumps and if you get to a failure point you make take 3 attempts

Metcon (Time)

4 rounds for time

RX

10 – sumo dead lift high pull with barbell

75/55

20 – wall ball

20/14

30 – double unders

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Inter

10 – sumo dead lift high pull with barbell

65/45

20 – wall ball

14/10

15- double unders or 40 singles

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RX+

10 – sumo dead lift high pull with barbell

95/65

20 – wall ball

30/20

30 – double unders (unbroken)

Extra Credit

snatch work – 5 tng power snatch 5 sets

snatch pull – 3×3 @ 105%

Weght Loss Warriors

5 rounds not timed

15 cal bike

15 cal row

1 suicide

Mobility

10 min lower body smash