week 6 (of 8) day 3

J5 CrossFit – CrossFit

Warm-up

5 min amrap

12 pvc pass throughs

12 ohs w pvc

6 good mornings

6 around the worlds

3 inch worms

Mobility

t spine roll

lat roll

quad roll

I: complex

1 hang power snatch

+

1 over head squat

build up in 15 min

II : Metcon (Time)

5 rounds for time

RX

10 front rack lunge 95/65

10 bar over burpees

5 handstand push ups

Intermediate

10 front rack lunge

10 burpee

2 wall walk

Rx+

10 front rack lunge 135/95

10 bar over burpees

5 strict hspu

15 min time cap

Rowing

row a 5k

keep steady pace

Weght Loss Warriors

10 suicides

rest 1 : 1