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