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