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week 1 day 3 “NANo III”

J5 CrossFit – CrossFit

Warm-up

Mobility

foot

shin

hamstring

I: Squat Clean (4x 2 @ 65%)

light warm up

then EMOM

min 1- 50%x2

min 2- 55%x2

min 3- 65%x2

min 4- 65%x2

min 5- 65%x2

min 6- 65%x2

II: Metcon (Time)

for time

RX+

run 1 mile

3 min rest

row 1600m

rest 2 min

50 burpee to target 6 in

RX

run 1 mile

3 min rest

row 1600m

rest 2 min

40 burpee to target 6 in

Intermediate

run 1200m

3min rest

row 1000m

rest 2 min

30 burpee

no time cap

finish

stretch calf and ankles immediatley after

maybe use floss band

XTRA CORE

20 sec on 10 sec rest

no arm ab mat situps

8 rounds

20 sec on 10 sec rest

plank

8 rounds

Weght Loss Warriors

^^^^^^^