J5 CrossFit – CrossFit
“with the new day comes new strength and new thoughts”
Eleanor Roosevelt
Warm-up
Mobility
Hip opener
Push press+push jerk+split jerk
every 2 min for 14 min (7sets)
build up every set
heavy for the day
build up over
Metcon (Time)
For time 15 min time cap
RX
50/40/30/20/10
Wall ball 20/14
double unders
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Intermediate (formally scaled)
50/40/30/20/10
Wall ball 14/10
100/80/60/40/20
singles
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Rx plus
50/40/30/20/10
Wall ball 20/14
double unders
(double unders must be unbroken or start over)
Extra Credit
Bench press
emom 10 min
min 1 – 8 reps bench
min 2 -10 dips
5 x 10 good mornings
