J5 CrossFit – CrossFit
“I sustained myself with love of family”
Maya Angelou
Warm-up
Mobility
5 min low body
5 min upper body
CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
Intermediate
14-Minute AMRAP:
60 Calorie Row
50 hanging leg raise
40 Wall-Ball Shots, 14/10
30 Cleans, 95/65
20 pullups
AMRAP – Reps
BRO SESH “NON FUNCTIONAL FUN”
3x 20 side deltoid raise
4×15 ez bar bicep curl
4x 15 dumbell kick back
5 min amrap flex in the mirror