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