J5 CrossFit – CrossFit
Warm-up
5 min gen squat warm up
Mobility
6 min on the ankle complex
Back Squat
Warm up to working weight
3 sets of 5 reps
60%
70%
80%
-if you choose not to follow % just add over sets
-rest 1-2 min
– focus on movement with out to much rest at the top
Metcon (AMRAP – Rounds and Reps)
“#burpeeforwhat”
9 min AMRAP
RX
9 burpee box overs
9 push press 95/65
9 Hr push UPS
Scale
9 burpees
9 push press ( your choice)
9 push UPS
Tip
Try going unbroken
We are going for rounds and reps
Extra Credit
Run .400m 3 sets 2 min rest in between
5 sets 5 bent over barbell rows
Bicep curl 5 sets of 5