Call Us: (618) 551-0445

“THUNDER IN PARADISE”

31
Aug

“THUNDER IN PARADISE”

J5 CrossFit – CrossFit

OK JFIVE WE HAVE HAD A GREAT FEW WEEKS OF TRAINING HEAVY SO THIS WEEK WE ARE GOING TO FOCUS A BIT MORE ON METCONS.

Warm-up

coaches choice

Mobility

HIP wall stretch

band ankle stretch

Skill Practice

todays skill practice is based around bw movments.

practice –

pull up

air squat

wall walk (nose to wall)

15 min practice

Metcon (AMRAP – Reps)

7 min amrap

RX

3 front squat 135/95

3 bar over burpees

6

6

9

9

12

12

15

15

18

18

21

21

continue adding reps of 3 for duration

scaled- choose your own weight and you may just do burpees not bar over.

ELITE rx+

155/105

Extra Credit

3 rounds

row 500 @ 80%

10 min EMOM

5 bench press 135/75

5 paralete push ups