J5 CrossFit – CrossFit

Day 2 make the day every thing you have ever wanted

Warm-up

Coach choice

Mobility

Couch stretch

Adductor

Front Squat

Every 2 min for 12 min

Take 3 reps @ 75-80%

Metcon (AMRAP – Reps)

Tabata time

20 sec on 10 sec rest

8 rounds

Total reps accumulated for the movement 1 and 2

Movement 1- pull ups

Movement 2- wall ball

Movement 3- superman hold

Scale may ring row

Extra Credit

10 min upper body mobility

3000m row at med pace