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J5 CrossFit – CrossFit

Congrats to all of our festivals athletes we are so proud of you.

“Rise and rise again until lambs become lions”

Warm-up

Mobility

Squat prep

Ankle

Hip

Back Squat

Build up to a med weight and stay there for 5 sets of 5 reps.

Take 1-2 min rest

Metcon (AMRAP – Rounds and Reps)

8 min amrap

8 pull ups

100 m run

8 burpees

100 m run

Scale – ring rows

Extra Credit

Weighted step ups 3x 8 ea leg

Ghd sit up 3 x 10

Mobility homework

5 min foot work with lacrosse ball