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Bad Boys

J5 CrossFit – CrossFit

Warm-up

5 min amrap

row 100 m

5 push ups

10 sit up

10 lunges

Mobilty

Full body global band stretch 1 min each side

hip banded stretch

1 min ea side

Push Jerk

complete 5 sets of 5 push jerk ( from the rack) . build up over the 5 sets.

take 1 min rest in between

Metcon (Time)

3 rounds for time

Rx – silver

10 overhead sqauts 95/65

15 hr push ups

50 double unders

Intermediate -bronze

10 overhead squats 65/45

15 push ups

50 singles

Rx + GOLD

10 overhead squats 115/75

15 ring dips

50 double unders

10 min time cap

XTRA STRENGTH

bench press

3,2,1,1,1,1,1

bent over barbell row

5 x 5

100 sit ups

Weght Loss Warriors

15 min run