J5 CrossFit – CrossFit

Warm-up

Mobility

hips hip hooray

Gymnastics

muscle up progression work

strict ring rows from a box

dips on ring

transition from a box

————–

if you can do mu complete

5x 3

I: Metcon (AMRAP – Rounds and Reps)

5 min amrap

RX- silver

30 toes to bar

30 wall ball 20/14

Inter- Bronze

30 no arm ab mat sit ups

30 wall ball 14/10

RX+ gold

30 t2b

30 wall ball 30/20

at the end of 5 min rest 1 min

then

II: Metcon (Weight)

4 min to est

heavy power snatch

Extra Credit

snatch pull

3×3 @105%

ohs 5×5 build up

bro shush – upper body –

bi,tri,delt,chest

Weght Loss Warriors

run 1 mile

then

bicep and tricep work

bench dip 3×10

curls 3×10