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