J5 CrossFit – CrossFit
Warm-up
Mobility
Metcon (AMRAP – Rounds and Reps)
20 min amrap
RX
5 hspu
10 dead lift 185/115#
30 double unders
1 round = 45 reps
Intermediate
5 inverted plate push ups
10 dead lift 155/75
15 dubz or 40 singles
(count as 15 dubz)
1 round = 30 reps
Extra Credit
spend time working on a light clean and jerk. stay away from heavy but just hit each postion and find some confidence in your lift.
focus on 1 gymnastic weakness for 10 min
Weght Loss Warriors
100 walking lungs
20 ghd sit ups
20 ghd back ext
20 step ups each leg