ITSFRIDAYLETSGETTHISOVERWITH

J5 CrossFit – CrossFit

ok we have had a fun week, lets make the best of the day and get a little nutz

“Have you ever danced with the devil in the pale moon light”

Warm-up

5 min gen

5 min specific

Mobility

couch stretch

ankle stretch

t spine

pause front squat + front squat

1 pause squat ( hold 3 sec ) the another full front squat.
take 15 min to build to a heavy lift complex. resting 2 min in between ea set.

hold that 3 sec at the bottom or it does not count. ( have some on count )

Metcon (Time)

fot time

RX

50/40/30

double under

sit ups

then

(of each)

2/4/6/8/10

over head squat 95/65

box jump 24/20

then

run 400m mile

upon return

then

20/15/10

american kettle swings 53/35

goblet squats 53/35

– scale

1.you may do singles (x2)

2. choose your own weight

3. may do step ups

4. (if your form is to far off for a good rep on the over head , you may do pvc or a back squat)

5. run – 250m

6. russian swing

7. air squat

Extra Credit

dips – 3 sets of 12 reps

push ups – 3 sets 15 reps

strict hspu- 3 sets 5 reps

ghd sit up – 3 sets 10 reps