Money Penny

J5 CrossFit – CrossFit

“humility is not thinking of yourself , its thinking of yourself less”
CS Lewis



banded lat

banded wrist

banded hip

Split Jerk

oday we are going to build up to a heavy split jerk

20 min to complete

sets – 3,2,1,1,1,1,1

take 1 min rest or as needed

take from rack

Metcon (No Measure)

EMOM 12 min

every min on a min perform

5 pull ups

10 push ups

15 Air squats


RX ^^^^



3 pull ups or 5 ring row

6 mod push ups

9 air squat
use this as a training tool. if you cannot complete all the reps then scale back. work on timing and breathing. this method will teach you great pace.


Bench Press emom 8 min

5 reps

Cross over symetrty

5 min of shoulder rehad IRON SCAP

pistols – 6 min emom

8 alt pistol ea min

Weght Loss Warriors

5 rounds

10 cal on bike

30 singles on jump rope


across ball smash the chest area for 4 min each side

sit in 90/90 postion for 4 min each side