“AC SLATER”

J5 CrossFit – CrossFit

Drink more water ! don’t ask why just do it

Warm-up

Min 1 air squats

Min 2 lunges

Min 3 sit UPS

Min 4 plank

Min 5 spider stretch

5 min total

Mobility

Ankles

Back Squat

5 sets of 3 reps

Keep it light and moving fast

Make sure quality reps

Rest 1 min

Metcon (Time)

” AC SLATER ”

3 rounds for time

RX

3 muscle UPS ( bar or ring)

6 strict hspu

9 American swings 70/53

12 wall ball 30/ 20

Scale

3 pull up or 6 ring row

3 ring dip or 6 push up

6 hspu or 3 wall walk

9 kettle swings

12 wall ball

12 min time cap

Extra Credit

2 sets

Weighted pull UPS x 5 reps

Straight bar bicep curls x 8 reps

Weighted plank 30 sec