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WEEK 1 of 3 (all the crossfits) ” short change”

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