10
Nov
WEEK 1 of 3 (all the crossfits) ” short change”
J5 CrossFit – CrossFit
Warm-up
5 min emom – 10 air squats + 10 sit ups + 1 hand stand
Mobility
kettle bell ankle
wall ball t spine
Skill Practice
pick 2 things you need to work on
10 min
Metcon (Time)
3 rounds for time
rx
10 toes to bar
10 ground to over head 75/55
10 over head walking lunge
10 burpee
Extra Credit
muscle practice
bar or ring
5 sets of 3
hand stand walk
5 sets 20 ft
Weightlifting
week 2 cycle 2 day 2
thur
A- snatch 5x 3 @ 80%
B- snatch pull 4 x 3 @ 105%
C- Ohs 5×3 build up
Recovery
ROM WOD