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04/06

J5 CrossFit – CrossFit

Mobility

Hip with band / Lat / Hamstring

Strength

Back squat

Set 1 – 10 reps at 30%

Set 2 – 12 reps at 30%

Set 3 – 15 reps at 30%

Set 4 – 20 reps at 50%

Metcon

Metcon (Time)

3 RFT

Run 400m

30 American KB swings 53/35

15 Thrusters 95/65
200m

Russian KB

Choose #

16 MIN TIME CAP