10
Oct
week 6 day 1 (phase 2) ” its getting cold”
J5 CrossFit – CrossFit
Warm-up
3 rounds
row 200
10 push ups
10 air squats
Mobility
banded hip 1 min
banded lat 1 min
full body 1 min
festival 16 complex
in 8 min complete and est
a heavy complex
3 deadlifts +
1 hang clean +
2 front squats
Metcon (AMRAP – Reps)
7 min amrap
RX
7 pull ups
7 burpee box jumps 24/20
Intermediate
10 sec bar hang
7 burpee step ups
RX +
7 ctb pull ups
7 burpee box jump 24/20
Extra Credit
grace work
5 min amrap
1 clean + 1 jerk
2 clean + 2 jerk
3 clean + 3 jerk
155/105
barbell assc work
3 sets of 5 man makers (dumbbell)
3 sets of 10 thrusters