J5 CrossFit – CrossFit

Warm-up

Mobility

running prep

plater fascia

calf stretch

ham stretch

hip stretch

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon (AMRAP – Rounds and Reps)

12 min Amrap

RX

100 double unders

50 burpees to a 6 inch target

30 clusters 75/55

10 chest to bar pull up

Intermediate

150 singles

50 burpees

30 cluster 65/45

10 pull ups

RX+

100 double unders

50 burpees ( to 6 inch target and only jump backs no step backs )

30 clusters 95/65

5 muscle ups (ring or bar)

Extra Credit

5 x 10 weighted ghd sit ups

5 x 10 weighted ghd hip ext

5 x 10 box jump

Weght Loss Warriors

5 cal row

5 sit up

10 cal row

10 sit up

20 cal row

20 sit up

30 cal row

30 sit up