11
Nov
WEEK 1 of 3 (all the crossfits) ” lift off”
J5 CrossFit – CrossFit
Warm-up
dog pound warm up
Mobility
banded lat stretch
banded hip
banded full body
Metcon (AMRAP – Reps)
crossfit lift off wod 1
15 min amrap
RX
25 pull ups
50 cal row
100 ohs 45/35
50 box jumps 24/20
25 pull ups
Int
25 jumping or ring row
40 cal row
80 ohs or back squat
40 step ups
25 jumping or ring row
rx- 250 reps = 1 round
int- 210 reps = 1 round
Extra Credit
bro shesh arms
emom 10
min 1- 20 bicep curls
min 2- 20 tricep push down
farmer walk
120 ft 70/50 5 sets
5 x 10 heavy russian k swing