J5 CrossFit – CrossFit
Warm-up
Mobility
Couch stretch
Kettle bell ankle stretch
Back Squat
In 20 min. After warm up build up over the 5 sets.
Metcon (Time)
5 rounds for time
Rx
10 toes to bar
8 burpee box jumps 24/20
6 power snatch 95/65
Intermediate
10 hanging leg
8 burpee step ups
6 power snatch 75/55
Rx+
10 toes to bar
8 burpee box jumps 24/20
6 power snatch 115/75
18 min cap
XTRA STRENGTH
4x 8 bent over row
3x 2 hang squat snatch
3×3 snatch pull from block ( below knee)
Weght Loss Warriors
3 rounds not timed
15 cal row
15 bike cal
20 sit ups