J5 CrossFit – CrossFit
Day 3 of this fantastic week. Let’s keep it up and make some waves in this sea of life.
Warm-up
5 min
Mobility
https://search.yahoo.com/yhs/search?p=mwod+shoulder+overhead+prep&ei=UTF-8&hspart=mozilla&hsimp
tspine roll
overhead band stretch
lat stretch
Push press+push jerk+split jerk
every 2 min for 14 min (7sets)
build up every set
heavy for the day
Metcon (AMRAP – Reps)
MIX up With CINDY
3 sets of 3 min amraps
RX
5 pull ups
10 push ups
15 squat
scaled
5 ring rows or band
10 mod push ups
15 squats
1 min rest in between each 3 min amrap
contiue where you left off
add total reps together for 1 total
Extra Credit
sled push out side 50 yards
10 min practice
100# plates
not timed
farmer carry .400 m rest as needed
50/30