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J5 CrossFit – CrossFit

Warm-up

Mobility

banded dead lift

using a band perform the following deadlift
5 sets of 5 reps

moderate weight

increasing load each set

Metcon (Time)

for time

RX silver

run 400 m

then

3 rounds of CINDY

(5 pull ups,10 push ups,15 squats )

then

run 800 m

then

5 rounds of cindy

then

run 400 m

Intermediate -bronze

run 400 m

then

3 rounds of CINDY

(5 pull ups,10 push ups,15 squats )

then

run 400 m

then

3 rounds of cindy

then

run 400 m

RX + gold

run

400 m

then

5 rounds of CINDY

(5 pull ups,10 push ups,15 squats )

then

run 800 m

then

5 rounds of cindy

then

run 400 m

wear vest if you have it

Extra Credit

clean pulls 5 x 3

snatch pull 5x 2

bicep curl 5x 10

tri dip 5×10

Weght Loss Warriors

10 cal row

20 crunch

30 sec plank

4 rounds