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