J5 CrossFit – CrossFit

Today you are you! That is truer than true! There is no one alive who is you-er than you!

Dr. Seuss

Warm-up

Rom

5 min gen

Mobility

Lat band stretch

Partner push though

Push Press

Find a 20 rep max unbroken reps is 10 min

Metcon (Time)

For time

Rx

Row 1000/800 m

30 reverse kettle bell lunge 53/35

30 box jump 24/20

30 American kettle swings 53/35

Scale

Row 800/600

30 lunges no weight

30 steps ups

30 Russian swings

Recovery day athletes

Go slower than normal

Row 800

30 walking lunge

30 air squats slow

Mobility

10 min upper body

10 min low body

5 min squat hold (wall)