week 5 day 3 (phase 2) ” all of it”

J5 CrossFit – CrossFit

Warm-up

3 rounds

10 spider walk

5 inch worm

10 med ball cleans

Mobility

bar trap smash

tricep roll

I: Shoulder Press (5 x 3 @ 70% )

II: Metcon (Time)

4 rounds for time

RX

5 clean and jerks 185/115

20 push ups

run 400 m

20 ft hand stand walk

intermediate

5 clean and jerks 135/95

20 push ups

run 200 m

10 shoulder taps

Rx +

5 clean and jerks 205/125

20 push ups

20 cal AAB

20 ft hs walk

20 min cap

Extra Credit

ghd sit ups (weighted ) 4x 10

wighted double kbel step ups