J5 CrossFit – CrossFit

” Continous effort- not strehgth or intelligence – is the key to unlocking our potential”
Winston Churchill

Warm-up

Mobility

15 min mobility session

coach’s choice

Conditioning

work for the entire time

5 min core work (coachs choice)

1min rest

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5 min row

1 min rest

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5 min run

1 min rest

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5 min amrap (moderate pace)

10 hollow rock

10 lunge

10 push ups

10 air sqaut

Extra Credit

mobility

10 min upper body mobility

10 min lower body mobility