J5 CrossFit – CrossFit
OK JFIVE its time for a new week of amazing workouts. its a new month and time for some new goals. I want every one to be pre pared to tell me what goals they plan on achieving in aug.also im excited we are bringing back / elite training and bench mark testing
back squatting today so lets warm up those hips an ankles.
hip mob- banded hip stretch with pad under the knee. 2 min ea
ankle mob- ankle banded distraction facing away from rig with band on ankle.
1 min ea side
5 min to warm up to your weight
8 min every min on the min (emom)
3 reps of back squat
take reps at 50-55% of 1 rep max
150 wall balls – 20/14
100 wall balls
choose light wall ball
ELITE (rx plus)
30/20# wall ball :@
every time you break you must complete 5 burpess .
(now I want you to be honest here people , you know when your breaking don’t try and pull the 5 sec to hold on to the ball and say its not a break.)
remember athletes you can always do the extra credit before a wod. pending on what you need more work on.
2 min rest in between
3 sets 10 reps
single arm dumbbell row