Pimkinspiceeverything

J5 CrossFit – CrossFit

” crossfit= Getting your ass handed to you coming back the next day for more”

Warm-up

10 min

Mobility

Hip

Ankle

Back Squat

5 min emom

Min 1- 40%x5

Min 2- 40%x5

Min 3- 50%x4

Min 4- 50%x4

Min 5- 60%x3

Then every 2 min

Min 7- 80%x3

Min 9- 80%x3

Metcon (Time)

In 7 min complete

Rx

21-15-9

Hr push ups

Pull ups

Rest 1 min ( after the 7 min)

At min 8:00

Scale

Ring rows

Rx plus ( elite)

Hspu

Ctb

Metcon (AMRAP – Reps)

2 min max effort wall ball

Rx 20 /14

Scale 14/10

Rx plus 30/20

Extra Credit

800 m run

10 alt single arm db squat clean 45/25

400 m run

12 alt single arm db thruster

200 m run

14 alt db snatch

Mobility

Shoulder smash 5 min each arm