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04/30

J5 CrossFit – CrossFit

Mobility

upper body band work

Weightlifting

front squat + jerk

Set 1- 5 reps

Set 2-4 reps

Set 3-3 reps

Set 4- 2 reps

Set 5-1 reps

Metcon

Metcon (Time)

rnd 1 for time

Row 300/250

20 kswings 53/35

20 front rack lunge walk
rest untill coach tells you to start again

Metcon (Time)

rnd 2 for time

Row 300/250

20 kswings 53/35

20 front rack lunge walk
rest untill coach tells you to start again

Metcon (Time)

rnd 3 for time

Row 300/250

20 kswings 53/35

20 front rack lunge walk