J5 CrossFit – CrossFit
ok day 4 team. we had a little break yesterday so lets bring it home today.
Warm-up
Mobility
barbell work on shoulder and adductor
EMOM
every min for 9 min
45 sec of work 15 sec rest
min 1 – ab mat sit ups
min 2 – plank / side or reg
min 3 – v ups
Metcon (Time)
5 rounds for time
RX
5 deadlift 225/155
10 burpees
scaled
5 dead lift
8 burpees
ELITE (RX PLUS)
5 dead lift 275/ 185
10 burpees
elite
this is a great test to compare to the crossfit games athletes of 2008
Extra Credit
40 min mobility and stretching