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cinnamon toast crunch

J5 CrossFit – CrossFit

Mobility

Warm-up

Back Squat

in 15 min perform

6 sets of 3 ( pause) back squat. pause for 3 sec in the bottom and explode to the top.

weight 60-65%

stay at same weight with all 6 sets

rest 1 min in between

Metcon (Time)

for time

perform for time

50 /40cal on the assalt bike

take turns and cheer each other on

Skill Practice

perform 10 rope climbs

not for time

coach guided

Gymnastics

10 sec on 10 sec rest

L sit from bar hanging position

10 sets

coach guided