J5 CrossFit – CrossFit

Warm-up

Mobility

shin and lower leg work

t spine work

Specific warm up

10 dubs

10 empty bar thruster

10 empty bar ohs

10 dubs

2 rounds steady

I: Metcon (AMRAP – Rounds and Reps)

10 min amrap

RX

100 double unders

25 thrusters 75/55

100 double unders

25 over head squats

Intermediate

25 dubs or 150 singles

25 thrusters 45/35

25 dubs or 150 singles

25 over head squats 45/35

1 round = 250 reps rx

1 round = 100 reps int

Extra Credit

incline bench press

5x 10 reps

assault bike

3 sets sprints 15/10 cal

Weght Loss Warriors

20 sec plank 10 sec rest

8 rounds

bicep curls 5×10

tri cep dips 5 x10

Mobility

20 min focus on upper body