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week 5 (of 8) day 3

J5 CrossFit – CrossFit

Warm-up

20 jump squats

20 butt kickers

20 mountain climbers

then row 250 m

Mobility

wall add stretch

10 scorpion stretch

calf banded distraction

I : CLUSTER

spend 15 min to build up to a 1 rm cluster

II: Metcon (AMRAP – Rounds and Reps)

8 min amrap

RX

8 pull ups

8 kettle swings 53/35

8 alt pistols

Intermediate

8 banded or jumping pull up

8 k swings 35/36

8 goblet squats w kbell

RX +

4 ring muscle ups

8 kettle swing 70/53

8 alt pistols

Extra Credit

5 x5 sump dl hp

5×10 alt db snatch

row sprint 3x 250 m

Weght Loss Warriors

10 min

min 1 – 30 crunch

min 2- 30 sit up

min 3 30 sec bird dog

min 4 20 crunch

min 5 20 sit up

min 6 20 sec bird dog

min 7 30 flutter kick

min 8 20 v ups

min 9 30 sec plank

min 10 30 sec bird dog