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“GetYouSome”

J5 CrossFit – CrossFit

ok team, new week, new goals, new PRS. Let’s stay focused and hydrated in the heat. Most importantly, lets have fun. Home work for the week – introduce yourself to someone new at the gym. You never know – it might be epic!

Warm-up

5 min gen warm up

coaches choice

Mobility

coaches choice

HIPS

Split Jerk (2-2-2-2-2)

Take time to build up to 60-70% of your 1 rep max. Once you have built up, take 5 sets of 2 reps. Take from the rack.

15 min

work on foot speed and placement

try not to press out

Metcon (AMRAP – Rounds and Reps)

10 MIN AMRAP (ROUNDS AND REPS)

JFIVE RX

10 FRONT SQUATS

40 DOUBLE UNDERS

10 SHOULDER TO OVERHEAD

115/75

J5 SCALED

– SAME WOD

-MAY CHOOSE WEIGHT ( NOTE IN WODIFY)

-80 SINGLES

Extra Credit

BACK SQUAT 5 SETS 3REPS

PISTOL 4 SETS 6 REPS ALT

L SIT- 4 SETS 20 SEC HOLDS