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