J5 CrossFit – CrossFit
“THINK OF YOURSELF AS ONTHE THRESHOLD OF UNPARRELED SUSCCESS. A WHOLE, CLEAR, GLORIOUS LIFE LIES BEFORE YOU.”
ANDREW CARNEGIE
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Metcon (AMRAP – Reps)
TEAMS OF 2
5 min amrap
burpee box over 24/20
3 min rest
5 min amrap
wall ball 20/14
3 min rest
4 min amrap
cal row
2 min rest
4 min amrap
rope climb
2 min rest
3 min amrap situps
1 min rest
3 min amrap cleans 135/95
1 min rest
2 min amrap
pull ups