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wedhumpday

14
Sep

wedhumpday

J5 CrossFit – CrossFit

hump day – that nasty 3rd day of the week , lets make the best of it.

Warm-up

High-Hang Snatch

every min on the min 10 min

build up every min

Core

5 min amrap

20 v ups

20 hollow rocks

20 sit ups

Metcon (AMRAP – Rounds and Reps)

8 min amrap

rx

10 toes to bar

20 double unders

10 thrusters 75/55

scaled

10 sit ups or hanging leg raise

40 singles

10 thrusters

Extra Credit

pause front squat 3 sets 5 reps

3 sec hold

bench press 3 sets 5 reps