J5 CrossFit – CrossFit
” Humility is really important because it keeps you fresh and new”
steven tyler
Warm-up
Mobility
Front rack mobility
adductor and hip mobility
Front Squat
today we are going to build up to a heavy front squat.
20 min to complete
sets – 3,2,1,1,1,1,1
take 1 min rest or as needed
take from rack
Metcon (Time)
for time
30 calorie row
10 thrusters
20 calorie row
20 thrusters
10 calorie row
30 thrusters
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RX + 95/65
RX 75/55
INTER 45/35 ( no dropy barbell)
BRO SESH “NON FUNCTIONAL FUN”
shoulders / chest and bis oh my
emom 15min
min 1- 30 sec of delt raise
min 2- 30 sec of dumbell incline flys
min 3- 30 sec of dumbell bicep curls
Weght Loss Warriors
emom 15 min
min 1 – 45 sec row
min 2 – 45 sec plank hold
min 3- 30 sec sit ups
Mobility
10 min in the squat postion today