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