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REBEL ALLIANCE

J5 CrossFit – CrossFit

“any mans life will be filled with constant and unexpected encouragement if he makes up his mind to dohis level best each day”
Booker T Washington

Warm-up

Mobility

banded shoulder mobility

Plyo

5 sets of killers of the turf

5 sets of hurdle hops

Metcon (AMRAP – Rounds and Reps)

With an every min on the min platform

get as far as you can.

Clean + Front squat + Jerk

min 1- 1 + 1 + 1

min 2- 2 + 2 + 2

min 3- 3 + 3 + 3

min 4- 4 + 4 + 4

min 5- 5 + 5 + 5

min 6- 6 + 6 + 6

min 7- 7 + 7 + 7

min 8- 8 + 8 + 8

min 9- 9 + 9 + 9

etc …………………

RX- 115/ 75

Scaled- you choose weight

RX + – 135 / 95

Extra Credit

Bench press

3 x 20 reps

3 x 500 m sprints on rower

mobility

spend 5 min each leg on the couch stretch