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