J5 CrossFit – CrossFit
” Energy and persistence conquer all things”
ben franklin
Warm-up
Mobility
calf roll out
lacross ball knee ( behind in the pocket)
Thruster
take time to warm up the thruster then
every 2 min for 10 min , perform 3 thrusters from the rack.
your goal is to buil to a heavy 3 rep
Metcon (AMRAP – Rounds and Reps)
7 min amrap
Rx silver
1 muscle up bar or ring
25 wall ball 20/14
50 double under
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Intermediate bronze
3 ring row
3 ring dip no band / band
25 wall ball
25 double under
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RX + gold
3 muscle up
25 wall ball 20/14
50 dubs
XTRA STRENGTH
10 min rope climb practice
5 sets 5 reps push press, go unbroken
5 sets of 10 alt db snatch 50/30
Weght Loss Warriors
perform not for time
1 suicide
10 situps
10 rounds