J5 CrossFit – CrossFit
Strength
BACK SQUAT week 3 (5/3/1)
warm up for 5 min
based off of 90% of 100% of your 1RM
then
Every 2 min
0- 55% x 5
2- 65% x 5
4- 75% x 5
6- 85% x 3
8- 95% x 1 + ___
EMOM
15 min –
min- 1- 10 ohs 95/65
min- 2- 10 russian kettle swing 53/35
min- 3- 10 burpee box over 24/20
scale
may do PVC or back squat
choose weight
burpee no box
Mobility
ANKLE MOBILITY
T SPINE
Extra Credit
muscle ups work
bar and ring
________________________
hand stand walk practice
________________________
weighted bulgaian split squats
3 x 10 ea leg