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