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)