J5 CrossFit – CrossFit
Warm-up
Mobility
athletes choice
I: Deadlift (4×[email protected]% )
light warm up
then spend 15 min performing 4 sets of 3 reps @ 60%
try for tng
II: Ghost (3 Rounds for reps)
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
XTRA SKILL
3x 10 wall ball 30/20
4×10 t2b
Weght Loss Warriors
row 1min
bike 1 min
run 1 min
row 2min
bike 2 min
run 2 min
row 3 min
bike 3 min
run 3 min