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