Shaken not Stirred

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

____________________

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