J5 CrossFit – CrossFit

Warm-up

5 min

Mobility

Ankle

Quad

Plyo

5 attempts to measure longest broad jump

Strength

3 sets 20 steps weighted walking lunge

( behind neck )

You choose weight

Metcon (Time)

For time

Rx

100 double unders

5 rounds of Cindy

75 double unders

3 rounds of Cindy

50 double unders

1 round of Cindy

Cindy =

5 pull up

10 push ups

15 squats

Scale

Ring rows

Singles x2

Extra Credit

Strict press – 5 sets 5 reps

Split jerk – 3 sets 3 reps

Mobility home work

5 min ea side

Couch stretch