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“backto thehumpday”

7
Sep

“backto thehumpday”

J5 CrossFit – CrossFit

hump de hump day

Warm-up

coaches choice

Mobility

barbell

trap roll out with bar on the rig

tricep roll as well

6 min total

Shoulder Press (take 15 min to est stict press 1 rep max. )

ex- reps

5- 5- 3- 2- 1 – 1

build up taking 1 min -2 min rest in between each set

Metcon (Time)

for time

RX

5 rounds

10 push press 115/75

30 double unders

scale

choose your weight

60 singles

8 min time cap

Extra Credit

dead lift

every 2 min – 5 reps

225/165

10 min

bench press

every min on min 8 min

6-8 reps

you chose weight