“LION-O”

J5 CrossFit – CrossFit

It’s a new week – Let’s have fun and enjoy this amazing weather. Remember, we have a ton of competitions coming up, so let’s get in the competition frame of mind.

Warm-up

5 min

Mobility

https://www.youtube.com/watch?v=JBHzXF-mVjY

hip opener squat prep

Front Squat

every min on the min for 5 min

front squat

1- 2 rep @ 60%

2- 2 rep @ 65%

3- 2 rep @ 70%

4- 1 rep @ 75%

5- 1 rep @ 80%

rest 2 min before

Back Squat

every min on min for 5 min

1-2 rep @70%

2-2 rep @80%

3-2 rep @85%

4-1 rep @85%

5-1 rep @85%

Metcon (AMRAP – Reps)

7 min amrap (as many reps as possible)

RX

7 toes to bar

14 wall ball ( 20/14)

1 round = 21 reps

SCALED

10 ab mat sit ups

10 wall ball

1 round = 20 reps

Extra Credit

for time

row 500

50 double under

row 400

40 double under

row 300

30 double under

row 200

20 double under

row 100

10 double under