J5 CrossFit – CrossFit
Warm-up
Mobility
Gymnastics
10 min skill practice
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
INTermediate
3 rounds
400m run
21 k swings 35/26
(American)
12 banded pull ups or jumping (no rr)
Extra Credit
take a light weight and practice Snatch. work on hitting the postions and sticking it. not worry bout load
practice 1 weakness for 10 min
focus on a mobility for 10 min
Weght Loss Warriors
10 min moderate row then
5 min of jump rope
then
3 min of ab work
(you pick movments)