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