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week 5 (of 8) day 5

J5 CrossFit – CrossFit

Warm-up

250 m row light

20 pvc good mornings

10 inch worms

10 scorpion

Mobility

lacross ball glute smash

forarm smash

I: Sumo Deadlift (6 sets of 3 reps at 70-75% )

II : Metcon (Time)

team wod

teams of 2

For time

Kelly kinda

RX

5 rounds

run 400m

30 box jump overs 24/20

30 partner wall ball 20/14

Int

run 200

30 box over

30 wall ball 14/10

Gymnastics

5 sets of 5 bar muscle ups

5 sets of 15 sec hold l sit

Weght Loss Warriors

bicep curl 3×10

dip 3×10

lunge 3×20

t2b 2×10