J5 CrossFit – CrossFit

14 days are you joking me?

Warm-up

Mobility

calf stretch

glute

shoulder

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Extra Credit

front squat 10×2

non functional FRIIIIIIIIII

BROS SHESSSSSH

giant set ( one right after another )

10 ez curl bar

10 skull crusher

10 alt curl

10 kick back

10 hammer curl

10 close grip push up

3 sets