J5 CrossFit – CrossFit
Warm-up
Mobility
banded full body
Back Squat (6×5 )
complete 6 sets of 5 reps. build up each set staying between 60-80% of your 1 rep max. if you need to work on form keep it under 70%
Metcon (Distance)
6 min amrap – row for distance
2 min rest
Metcon (AMRAP – Rounds and Reps)
6 min Amrap
RX+
12 power snatch 115/75
12 wall ball 30/20
Rx
12 power snatch 95/65
12 wall ball 20/14
Intermediate
12 power snatch or GTO
75/55
12 wall ball 14/10
Weght Loss Warriors
12 min run
Extra Credit
run 15 min out side
L sit – 5 sets 15 sec holds from paralettes
bench press
6x 3 build