J5 CrossFit – CrossFit
If you can dream it, you can do it.
Walt Disney
Warm-up
Rom
5 min warm up
Mobility
2 min ea couch stretch
Gymnastics
3 x 10 hollow rock
3 x 10 pull up
3 x 10 hspu
3 x 10 dip stationary
Metcon (AMRAP – Rounds and Reps)
8 min amrap
10 deadlift
8 hang clean
6 jerk
4 bar over burpees
Rx 155/ 105
Scaled choose wisely
Rx plus ( elite ) 185 / 125
1 rnd = 28 reps
Extra Credit
Pause back squat 3×3 heavy
( 2sec pause)
Single arm overhead db walking lunge
10 steps ea arm
Mobility home work
Quad roll 3 min ea
Hamstring roll 2 min ea