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New year new booty

J5 CrossFit – CrossFit

Ok team we are going into a new year so let’s set some new goals and get after it. We will be testing some things this week so let’s put fourth 100% and the sky shall be the limit.

Warm-up

Mobility

Ankle mobility

Back Squat

25 min to est a new 1 rep max back squat.

Start light and focus on form, once you feel ready start building. Rest 1 min in between sets.

Metcon (Time)

For time

21-15-9

rX

Front squats 115/75

Pull ups

Scaled

Front squat -your choice

Ring rows

Rx PLUS elite

Front squat 135/95

Pull ups ( chest to bar)

10 min cap

Extra Credit

3 sets of 10 unbroken box jump 24/20

3 step ups 10 ea side ( 40/20)