J5 CrossFit – CrossFit

Warm-up

Mobility

barbell adductor smash

back squat

6 sets of 2 reps
build up do not go above 85% of your 1 rep max

I: Metcon (AMRAP – Reps)

3 sets of 3 min amrap

amrap 1

3 min amrap

row 30/20 cal

max effort wall ball 20/14 #

II: Metcon (AMRAP – Reps)

amrap 2

3 min amrap

row 30/20 cal

max effort wall ball

III: Metcon (AMRAP – Reps)

amrap 3

3 min amrap

row 30/20 cal

max effort wall ball

Weght Loss Warriors

emom 10 min

min1 – bicep curls 15 rep

min2- tricep kick back

Extra Credit

bench press 6×3

db fly 5×10

parlette push up 3×15