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