J5 CrossFit – CrossFit
OK Team, this starts another week at JFive. We have a lot of competitions coming up, so let’s start showing the support with our amazing community.
Warm-up
Mobility
OVER HEAD SQUAT PREP
BANDED ANKLE STRETCH ( 30 SEC )
PVC TSPINE ROLL (1 MIN)
EMOM
OVERHEAD SQUAT
2 REPS
5 MIN WARM UP – START WITH BAR AND WORK UP TO GOOD WOTKING WEIGHT.
THEN
8 MIN EVERY MIN ON THE MIN
2 REPS – WORK AT 65-75% OF 1 REP
Metcon (AMRAP – Reps)
BACK SQUAT
MAX REPS IN 2 MIN
RX
135/95
SCALED
CHOOSE WEIGHT
REST EXACTLY 2 MIN
Metcon (AMRAP – Reps)
BOX JUMP OVER
MAX REPS IN 2 MIN
RX
24/20 INCH BOX ( MUST JUMP)
SCALED
YOU CHOOSE WEIGHT
STEP OVER
REST 2 MIN
Metcon (AMRAP – Reps)
PLATE JUMP BURPEES
(PLATE IN FRONT OF THE BODY AND LAND WITH BOTH FEET ON)
RX
10/10
Extra Credit
3 SETS
2-4 MUSCLE UP (RING)
BENCH PRESS
TRI EXT 3 X10
DIPS 3 X 10
