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Week 2 of 3 (all of the crossfits) day 3

16
Nov

Week 2 of 3 (all of the crossfits) day 3

J5 CrossFit – CrossFit

Warm-up

team warm up

3 rounds each as a group

each athlete completes

athlete 1 rows 10 cal

athlete 2 completes 10 wall ball

then switch

Mobilty

wall stretch

box t spine stretch

Metcon (AMRAP – Reps)

team wod

teams of 2

must have team name and put in notes

22 min amrap

rx

22 wall ball 20/14

22 power snatch 75/55

22 box jump over 24/20

22 push press 75/55

22 cal row

1 round = 110 reps

Extra Credit

odd object focus

sled push down high back low 10 sets 45/25

alt dumbell snatch 30 reps 50/30