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