J5 CrossFit – CrossFit
Warm-up
Mobility
10 min athlete choice
I: Back Squat
warm up 5 min
then take 3 x 3 @ 70% of your 1rm
II: Metcon (Time)
5 rounds for time
RX silver
20/15 cal row
20 kettle swings 53/35
Inter Bronze
15/10 cal row
20 kettle swings 35/26
Rx+ gold
25/20 cal row
20 kettle swings 53/35
(unbroken)
15 min time cap
Extra Credit
3 sets 30 cal bike
3 x30 weighted lunge walk
Weght Loss Warriors
EMOM 12min
1- lunge walk
2- push up
3- sit up