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Poor some suga on me

J5 CrossFit – CrossFit

” Family is not an important thing, Its everything”

Michael J Fox

Warm-up

russ baby makers

supermans

lunge with twist

inch worm

jumping jacks

3 x 5 reps of each

Mobility

1min each

anterior delt smash with ball

pvc pipe back roll

calf smash

Metcon (AMRAP – Rounds and Reps)

Metcon 1

5 min amrap

RX

10 front squats – 115/85

10 bar facing burpees

(both feet must jump and land together)

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Intermediate

10 front squats- 75/55

10 bar facing burpee (may step over)

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RX+

10 Front squats -135/95

10 bar facing burpees

(both feet must jump/land together)
REST 3 MIN

Metcon (AMRAP – Rounds and Reps)

Metcon 2

5 min amrap

RX

30 double under

5 thrusters 115/85

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Intermediate

20 double unders or 40 singles

5 thrusters 75/55

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30 double under

5 thruster 135/95
rest 3 min

Metcon (AMRAP – Rounds and Reps)

Metcon 3

5 min amrap

RX

5 power snatch 115/85

6 pull ups

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Intermediate

5 ground to overhead 75/55

6 banded pullups or 10 ring rows

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Rx+

5 power snatch 135/95

6 pull up

XTRA CONDITIONING

6 sets of 300 m row 30 sec rest in between each set

XTRA STRENGTH

Box back squat 4x 10 reps light

weight loss athletes

15 min row med pace

Mobility

10 min lower body smash