J5 CrossFit – CrossFit
Warm-up
Mobility
upper body
Conditioning
3 rounds not timed
20/15 cal row or bike
1 rope climb or 5 sec rope hang
Metcon (Time)
4 rounds for time
RX- SILVER
10 over head squat 75/55
20 kettle swings
53/35
Intermediate-bronze
10 ohs 45/35
20 kswings russain
35/26
RX+ gold
10 ohs 95/65
20 kswings
70/53
10 min time cap
weight loss athletes
3 min plank
rest 1
3 min max sit ups
rest 1
3 min hollow rocks
BRO SESH “NON FUNCTIONAL FUN”
upper body
Conditioning
100 sit ups
then
5 rounds strict cindy