J5 CrossFit – CrossFit
think it and be it
Mobilty
ankle
calf
trap
Conditioning
8 min out side run
Metcon (AMRAP – Rounds and Reps)
16 min AMRAP ( as many rounds and reps as possible)
RX ( silver)
5 over head squat 95/65
10 front rack held alt step ups 24/20
15 shoulder to overhead 95/65
30 double unders
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Intermediate (bronze)
5 over head squat 75/55
10 front rack held alt step ups 20/20
15 shoulder to overhead 75/55
15 double unders or 40 singles
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RX + ( Gold)
5 over head squat 135/95
10 front rack held alt step ups 24/20
15 shoulder to overhead 135/95
30 double unders
Weght Loss Warriors
5 sets of 12 calorie sprints at 70% on the assault bike
XTRA STRENGTH
1 snatch pull + 1 power snatch
( do unbroken tng)
build up in 20 min