Call Us: (618) 551-0445

“Squatin the Pood”

J5 CrossFit – CrossFit

Wanna know something cool? Mobility. Yea do it

Warm-up

2 rounds

200 m row

10 jumping jacks

10 mtn climbers

Mobility

Hamstring smash on barbell

Adductor smash barbell

1 min ea

Skill Practice

Skills of the day

Practice these with the focus of consistency.

10- Ghd sit ups

10- Ghd back ext

20- double unders

5 American kettle swings

5 sumo high pull dead lift

Practice these movements

3 sets not for time.

Don’t be afraid to go a bit heavy with k bell

Metcon (Time)

For time

Rx

5 kettle bell goblet squats

10 kettle bell swings American

15 double unders

10 kb goblet squats

15 kswings

20 double unders

15 kb goblet squats

20 kswings

25 double unders

20 kg goblet squats

25 kswings

30 double under

Scale does singles

Double reps

Rx- 53/35

Extra Credit

Strict press- 5×5

Push press-5×3

Spit jerk- 5×1

Build up over 5 sets