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Han SWOLLO

J5 CrossFit – CrossFit

Warm-up

5 min gen

Mobility

hip banded distraction

shoulder banded distraction

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP

RX

10 thrusters 95/65

5 pull ups

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INTERMEDIATE

10 thrusters 75/55

10 ring rows or 5 banded pull ups

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RX +

10 thrusters 105/75

5 ctb pull ups

rest 3 min

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

RX

30 ab mat situps

20 walking lunge holding kbell 53/35

10 burpee

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Intermediate

30 ab mat situps

20 walking lunge

10 burpee

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Rx+

30 ab mat situps

20 front rack walking lunge

10 bar over burpees

Extra Credit

cardio

3 rounds not timed

30 cal row

30 cal bike

30 dubz

barbell cycle

unbroken tng pwr clean 155/105

5 sets of 5 reps

jerk work

tall jerks 5 x 3 work on foot work