21
Sep
week 3 day 3 (phase 2) ” putting walls up”
J5 CrossFit – CrossFit
Warm-up
15 push ups
10 ring rows
5 resp 3 sec squat holds
3 rounds slow
Mobility
trap shoulder smash from the rig
I : Bench Press (4 sets of 5 reps @ 72.5 % )
II : Metcon (Time)
For time
RX
100 wall ball 20/14
50 pull ups
Intermediate
100 wall ball 14/10
50 jumping ctb pullups
Rx +
100 wall balls 30/20
50 cab pull ups
14 min cap
Extra Credit
5 rounds
10 cal bike
2 sled push 2 plates/1 plate
5 x 5 toes to bar
Weght Loss Warriors
run walk jog 10 min