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