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